04.18.17

Fitness
A.15:00 Block
-3 back squats @ 21X1
-2-5 ring pull-ups (neutral grip)
-loaded shoulder flexion X 20 seconds
B.5 sets
-12 russian swings
-4 breaths
-10 P.lette push-ups
-4 breaths

Performance

A.lateral/forward/back rebound jumps over hurdle X 20 seconds X 5; rest w/single leg seiza X 20 seconds ea

B.row 35 seconds @ 90% X 6; rest 90 seconds

C.EMOM for 10 sets

-even sets: 5 hanging leg raises

-odd sets: front plank X 20 seconds 

Mix and match jumps at will.