03.10.16

Fitness
A.Front squat @ 20X0 X 5 X 3; rest 90s-2:00
B.Accumulate 14 strict pull-ups @ BW-60# over
*12:00 time cap
*no Pull-ups =7 eccentrics
C.for 10-15:00 @ Z2
-row/run/AD 2:00
-hollow plank X 20 seconds
-bear crawl 1 lap
-side plank X 20 seconds ea

Performance

A.1 single leg broad jump (2 leg landing) X 20 @ 85% effort; rest 10-20 seconds

B1.L-sit X 10 seconds X 4; rest 30 seconds

B2.hollow plank X 20 seconds X 4; rest 60 seconds

C.run/row/AD @ Z2 for 10-15:00