11.21.16

Fitness
A.15:00 block
-6-8 back squats @ 21X1
-chin over bar hold X 20-30 seconds
-OA lat stretch X 20 seconds ea
B.10:00 block
-50 meter suitcase carry (switch ½ way)-heavy
-bear crawl 60 seconds

Performance
A.30 minute block
-L-sit X 10-15 seconds
-table X 20 seconds
-hanging leg circles X 4-8 (alt)
-thoracic bridge X 20 seconds ea
-row 250 meters @ 85-90%
-bar dips @ 2111 X 4-10
-ring rows @ 1111 X 6-10
-run 200 meters @ 85-90%