01.30.17

Fitness
Barefoot 
A.3 broad jumps on mat X 5; rest w/ balance on PVC X 30 seconds
B1.ring  push-ups X 5-10 X 5;rest w/special shoulder #1 (palm down) X 20 seconds ea
B2.supinated  pull-up X 6-10 X 5; rest w/loaded shoulder flexion  X 20 seconds
B3.duck walk/bear crawl X 60 seconds (switch b/t the 2 as desired) X 5; rest 40 seconds
C.post breathing

Performance
A.Barbell Complex X 3; rest 60 seconds and add weight ea set if possible
-10 snatch grip deadlifts
-8 hang muscle snatches
-6 overhead squats
B1.back squat @ 20X0 X 5-6 X 3; rest 30 seconds
B2.P.lette push-ups X AMRAP-2 X 3; rest w/special shoulder #2 X 30 seconds ea
B3.pronated ring rows X 5-10 X 3; rest w/one arm lat stretch X 30 seconds ea
C.post breathing