10.24.16

Fitness
A.bunny hop X 6-8 times into 100 meter run (focus on lean and fast turnover) x 3
B1.DB or KB front squat @ 20X0 X 10 X 3; rest 30 seconds
B2.pull-up ladder X 1-2-3 X 3; rest 0
B3.pigeon pnf X 15 seconds ea X 3; rest 60 seconds
C.run 15 seconds fast X 5; rest 45 seconds

Performance
A.16:00 Gymnastics Circuit
-3-5 strict, arched CTB pull-ups
-3-5 belly-to-wall HSPUs
-butcher’s block X 20 seconds
-15 hollow rocks
-3-5 pistols ea side (no alternating)
-bretzel X 15 seconds ea
B.3 sets @ 85%
run 400 meters
30 DUs
15 russian swings @ 55/35