11.02.16

Fitness
A.15:00 block
-back squat @ 21X1 X 2-3
-DB/KB OA row @ X020 X 4-5
-bretzel X 20 seconds ea
B.AD all out for 8 seconds X 5; rest 60-90 seconds
*use 5 second roll in

Performance
A.16:00 block
-1-3 strict MUs
-OA lat stretch X 15 seconds ea
-ring push-ups (supinate @ top) @ 2111 X 3-8
-pec stretch X 15 seconds ea
-10 deck squats
B.for time
row 400 meters
20 sandbag GTS @ 60/45
30 box step-ups @ 24/20
run 400 meters