12.07.16

Fitness
A1.5-10 knees-to-elbows X 3; rest with wrestler’s bridge X 10 alt
A2.ring FLR X 10-30 seconds X 3; rest w/10 slow boot strappers
B.row 3:00 @ 85%
rest 2:00
run 3:00 @ 85%
rest 2:00
row 3:00 @ 85%
*perform 15 hollow rocks during each rest period on part ‘b’

Performance
A.deadlift @ 75% X 1 X 8; rest 20-50 seconds b/t reps
B. In 10:00, work up to a heavy 5 rep CGBP @ 20X0
C.CGBP @ 80% of part ‘b’ X 5 X 5; rest 20-60 seconds
D.row 200 meters @ 85-90% X 5; rest 60 seconds