12.12.16

Fitness
A1.clean grip deadlift @ X111 (re-set @ bottom) X 6-8 X 3; rest w/5 slow reps of cat/cow
A2.P.lette push-ups X 5.5.5 X 3; rest w/pec stretch on rig for 20 seconds ea
B.3 rounds for time
20 cal row
20 box step-ups @ 24/20

Performance
A1.pronated chin over the bar hold X 10-30 seconds  X 4; rest w/butcher’s block  X 30 seconds
A2.back squat @ 32X1 X 3 X 4; rest w/bad stretch X 20 seconds ea side
B1.2 heavy get-ups ea side X 4; rest 30 seconds
B2.hollow plank X 20-30 seconds X 4; rest w/special shoulder #1 (palm down) X 20 seconds ea