09.14.16

Fitness
A.20 sets EMOM
odd=5-8 russian swings
even=3-10 push-ups
B.row/AD 30 seconds @ 90% X 6; rest 30 seconds

Performance
A.15:00 Block
-2-6 belly-to-wall HSPUs
-3-10 strict pull-ups w/1 second pause w/chin above bar
-OA lat stretch X 15 seconds ea
B.run/row 90 seconds @ 85-90% X 5; rest 90 seconds
*choose based on testing bias