03.30.17

Fitness
A1.deadlift @ X111 X 6 X 3; rest w/10 quadruped rocks
A2.D-Bell OH press @ X120 X 8 X 3; rest w/1 prone arm hauler @ 50% tension + 30 seconds
B.for 8:00 @ 80%
-5-10 deck squats
rest 20-30 seconds
-ring rows X 8
rest 20-30 seconds

Performance
A.@ 80% for 25:00
-AD or row 90 seconds
-15 NJ burpees
-6 strict TTB
-20 walking lunge steps
-run 400 meters
-100 meter sandbag carry @ 60/45
B.Z1 for 5:00