11.04.16

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
B.21-15-9 for time
-bar dips
-pull-ups
*compare to 093016
C.row 45 seconds @ 85% X 4; rest 45 seconds

Performance
A.back squat @ 21X1 X 3-4 X 3; rest 2:00 w/ 20 seconds of diagonal stretch ea side during rest
B.AMRAP in 9:00
10 DLs @ 135/95
10 push-ups
30 DUs
C.Z1 for 5-10:00