03.31.16

Fitness
A.front squat @ 20X0 X 5-3-5-3; rest 90s-2:00
B.EMOM for 7 sets
1-3 strict pull-ups
@ BW-60# over
*no pull-ups=1 eccentric EMOM
C.2 sets @ Z2
Run 400 meters
20 seconds arched plank
10 alt cossacks
Row 400 meters
50 meter suitcase carry (heavy)

Performance
A.for 30:00 @ Z2/Z3
Run 400 meters
10 hindu push-ups
50 single jump rope reps
10 hollow rocks
10 P.lette kick throughs
Row 400 meters
100 meter front rack carry (DB or KB)
6 tuck jumps over moderate hurdle