12.16.16

Fitness
A1.5-10 knees-to-elbows X 4; rest with wrestler’s bridge X 10 alt
A2.ring FLR X 10-30 seconds X 4; rest w/10 slow boot strappers
B.run 4:00 @ 85%
rest 3:00
row 4:00 @ 85%
rest 3:00
run 4:00 @ 85%
*perform 20 seconds of side plank ea side during rest on part ‘b’

Performance

A.deadlift @ 85% X 1 X 4; rest 60-90 seconds seconds b/t reps

B. In 10:00, work up to a heavy 3 rep CGBP @ 20X0

C.CGBP @ 80% of part ‘b’ X 5 X 5; rest 30-60 seconds

D.run @ 85-90% X 60 seconds X 6; rest 2:00 (perform ~⅓ max reps strict pull-ups during rest)