02.03.17

Fitness
A1.5 inch worm reps X 5;rest 15 seconds
A2.25 second side plank ea side X 5; rest 15 seconds
A3.run 90 seconds @ 90% X 5; rest 2:00
B.cat/cow X 3 (high tension)
C.dorsi stretch X 90 seconds ea
D.post breath

Performance
A.6:00 @ 85%
5 power clean and jerks @ 50%
5  bar facing burpees
5 pull-ups
rest 3:00
6:00 @ 85%
12 wall ball shots
6 TTB
rest 3:00
6:00 @ 85%
row 200 meters
10/5 bar dips
B.Z1 for 5:00 and post breathing