03.16.17

Fitness
A.15:00 block
-back squat @ 21X1 X 5
-supinated pull-ups X 5
-pec stretch on rig X 20 seconds ea
B1.20 russian swings X 3; rest 30 seconds
B2.CGBP @ 21X1 X 5 X 3; rest 60 seconds

Performance
A.10:00 block (barefoot)
-8 vertical rebound jumps (do not raise hands above head)
-elevated child’s pose X 20 seconds
*5 sets max on this block.  Rest so you get 5 sets and use the entire 10:00.
B.row 15 seconds @ 95% X 6; rest 75-90 seconds -use 5 second roll in
C1.L-sit X 15 seconds X 3; rest 20 seconds
C2.knock knee squats X 10 X 3; rest 30 seconds