02.22.17

Fitness
A.kneeling med ball chest pass (barefoot) X 12; rest w/5 toe claws after every 4 reps
B. 3 rounds for time
run 400 meters
10 sandbag ground-to-shoulder (GTS) @ 60/45
10 over the bag burpees
*both feet must clear the bag on jump.
C.post breathing

Performance
A.30:00 Block
-3-6 strict HSPUs (back to wall)
-ring rows @ 1121 X 6-10
-run 30 seconds @ 85-90%
-foot on rig X 20 seconds ea
-1-3 MUs (kip ok if you have a strict one)
-table X 20 seconds
-AB 20 seconds @ 90%
B.post breathing