03.24.16

Fitness
A.front squat @ 20X0 X 5 X 3; rest 90s-2:00
B.Accumulate 9 strict pull-ups @ BW-60# over
*8:00 time cap
*no Pull-ups =6 eccentrics
C.for 10-15:00 @ Z2
Row 300 meters
10 hollow rocks
100 meter waiter’s carry (switch ½ way)
Run 200 meters

Performance
A.10 rebound vertical jumps to touch X 3; rest 60-90 seconds
B1.L/V sit X 10 seconds X 5; rest 30 seconds
B2.hollow plank X 20 seconds X 5; rest 60 seconds
C.for 10-15:00 @ Z2
Run 60 seconds
Row 60 seconds
Slow bear crawl 60 seconds