12.23.16

Fitness
A1.tuck sit X 10-30 seconds X 5; rest w/30 seconds of plow
A2.L Hang X 10-30 seconds X 5; rest w/20 seconds of bretzel ea side
B.4 rounds for time
8 one arm D-bell OH presses (4 ea side)
3 position plank X 25 seconds ea position (left side, right side, hollow)
*Choose weight that is tough for 6-8 reps when fresh.
**Student chooses order on  planks.  You must accrue 25 seconds in ea position prior to moving to the next round.

Performance
A.deadlift @ 90% X 1 X 3; rest 2:00-3:00 b/t
B.EMOM for 12 sets
odd sets: 3-12 bar dips
even sets: 5-20 push-ups
*Select numbers you think you can maintain throughout. Number may be different for dips & push-ups.
C.row 400 meters @ 85-90% X 4; rest 2:00 b/t sets