07.18.16

Fitness
A.10:00 block
-forward roll into tuck jump X 1-2
-crab crawl X 10 steps
-rib pull X 15 seconds ea
B.3 sets @ 85%
Row 400 meters
10 hindu push-ups
10 sandbag GTS @ 60/45
Run 200 meters
10 hollow rocks
10 ring rows
10 rebound vertical jumps
Rest 2:30 b/t sets

Performance
A.for 20:00 w/30-40 seconds b/t ea movement
-10/6 pull-ups
-10 burpees
-5 power snatches @ fast TNG
-10 wall ball shots
-10 V-ups
-50 meter farmer’s carry
-20 double unders
Rest 2:00 after ‘a’
B.@ 85%
Row 800
Run 800
Rest 2:00 after ‘b’
C.run/row/ad @ Z2 for 5:00
*student may choose order on ‘b’