11.03.16

Fitness
A1.foot pop drill X 10 ea X 2; rest 15s
A2.6-8 bunny hops into 100 meter run X 2; rest 30 seconds
B1.pike push-ups X 5-6 X 4; rest 30 seconds
B2.russian swing X 15 X 4; rest 90 seconds w/elevated child’s pose X 30 seconds b/t sets
C.3 sets @ 85%
run 200 meters
15 wall ball shots
10 ring rows

Performance
A.20:00 block
-1-2 snatches
-4-6 hanging leg circles (alt)
-4 rebound lateral jumps over hurdles
-dorsi stretch X 20 sec ea OR bretzel X 20 sec ea
B.hollow rocks for 30 seconds X 3; rest 30 seconds