03.28.17

Fitness
A1.front squat @21X1 X 8 X 3; rest w/90/90 external rotation X 20 s ea
A2.supinated pull-ups X 5 X 3; rest w/table X 15 seconds (fingers pointing backwards if possible)
B.E2MO2M for 8 sets
odd=20 russian swings
even=8 reps CGBP @ 21X1

Performance
A.10:00 Block
-6 alt power skips
-single leg seiza X 20 seconds ea
*5 sets max
B.row 20 seconds @ 90% X 6; rest 40 seconds-use 5 sec roll in
C1.ring superman X 10 seconds X 3; rest w/special shoulder #1 (palm down) X 20 seconds ea
C2.founder X 20 seconds X 3; rest w/bad stretch X 20 seconds ea