05.17.16

Fitness
A1.front squat @ 31X1 X 10-8-6; rest 20 seconds
A2.alt lunges (step backwards) @ 30X0 X 8  ea X 3; rest 90 seconds
B.for 20:00 @ Z2
Row 2:00
10 hollow rocks
Run 2:00
20 seconds arched plank
Jump rope 60 seconds
10 box step-ups @ 24/20

Performance
A.3 sets @ 85%
5 wall walks
10/6 strict pull-ups
Run 400 meters
15 OHSQs @ 45/35
15 hollow rocks
Row 400 meters
Double unders for 60 seconds
Rest 4:00 b/t sets