05.06.16

Fitness
A1.loaded reverse lunges (alt) X 10 X 3; rest 30 seconds
A2.6-8 knees-to-elbows X 3; pigeon PNF X 15 seconds ea
B.6 sets w/a running clock every 2:00-
odd=run or row 200 meters
even=10 hollow rocks

Performance
A.15:00 block
-high hang snatch @ 55% X 3
-ring/P.lette L-sit X 10 seconds
-90/90 transition X 1 each
B.15:00 block
-back squat @ 30X0 X 8-10
-~⅓ of reps of strict pull-ups w/added weight if possible
-pec PNF X 15 seconds ea
C.run 200 meters @ 85%-90% X 4; rest ~ 2:00