12.15.16

Fitness
A.30 minute block
-d-bell front squat @ 31X1 X 5
-5-6 pull-ups
-30 seconds of elevated child’s pose
-2 get-ups ea side (mod-hvy)
-crawl 60 seconds
*Rotate through these crawling patterns:
-bear
-duck walk
-inch worm
*Over 10 strict pull-ups = add weight
Coach Note: D-bell front squat is two d-bells in front rack.

Performance
A1.3 position hang clean (high,mid,low) @ 60% X 1 ea X 4; rest 30 seconds
A2.50 meter shuttle (cones ~ 12.5 meters apart-4 trips to make 50)  X 4; rest 60 seconds
B.12:00 block (barefoot)
-tuck jump over hurdle w/land and turn X 6
-10-15 hollow rocks
-balance on PVC for 60 seconds