11.17.16

Fitness
A1.AB sprint X 10 seconds X 5; rest 15 seconds
A2.hollow rocks X 20 seconds X 5; rest 75-90 seconds
B.active hang tuck hold X 20- 30 seconds X 3; rest 0
B2.up dog (active) X 30 seconds X 3; rest 30 seconds

Performance
A1.5 TNG power cleans (light and fast) X 4; rest 20 seconds
A2.ring push-ups @ 21X1 (supinate @ top) X 5-10 X 4; rest 60 seconds
B.run 30 seconds @ 85-90% X 5; rest/walk 60 seconds