01.19.17

Fitness
Barefoot
A.3 broad jumps on mat X 3; rest w/ seated ankle CARS X 5 ea
B1.P.lette push-ups @ 21X1 X 8-12 X 3; rest w/special shoulder #2 X 20 seconds
B2.supinated pull-up X 6-10 X 3; rest w/butchers block X 30 seconds
C.side plank X 300 seconds ea X 3; rest w/side bend holding weight X 20 seconds ea

Performance
A.5 curtis p’s X 3; rest 60 seconds-you may increase weight if possible
B1.back squat @ 20X0 X 6-8 X 3; rest 30 seconds
B2.1-3 strict Mus X 3; rest w/special shoulder # 2 X 30 seconds ea
C.1-3 strict HSPU ladder X 3; rest w/special shoulder #1 X 20 seconds ea b/t ladders
*No Mus = 1-7 strict ring pull-ups (w/false grip) + 1-7 strict ring dips per set