11.30.16

Fitness
2 sets @ 85%
AD 90 seconds
bear crawl 60 seconds
100 meter farmer’s carry ( mod/heavy)
run 400 meters
100 meter sandbag carry @ 60/45
row 250 meters
rest 4:00 b/t sets

Performance
A.front squat @ 32X1 X 5 X 3; rest 2:00 w/elevated child’s pose for 30 seconds during rest
B.21-15-9 for time
row (cals)
wall ball shots @ 20/14