12.05.16

Fitness
A1.tuck sit X 10-30 seconds X 3; rest w/5 reps of hamstring GM ea side
A2.L Hang X 10-30 seconds X 3; rest w/20 seconds bad stretch ea side
B.4 rounds for time
10 DLs @ ~ 50% 1RM
20 alternating lunge steps
run 200 meters

Performance
A.deadlift @ 70% X 1 X 10; rest 20-40 seconds b/t reps
B.3-4 alternating ladders
-P.lette push-ups w/feet elevated on 20 in box X 6-8-10 (men) and 3-4-5 (women)
-pull-ups X 3-4-5 (men)
X 1-2-3 (women)
C.run 800 meters @ 85-90% X 2; rest 3:00
D.calf raises @ 1111 X 20 X 2; rest w/dorsi stretch X 20 seconds ea leg