04.21.17

Fitness
A.15 second AB sprint X 6; rest 90 s-2:00
B.4 sets (no rush,keep moving)
-ring FLR X 20 seconds
-10 hollow rocks
-bad stretch X 20 seconds ea
-side plank X 20 seconds ea
-tuck sit X 15 seconds
-special shoulder #1 (palm down)  X 15 seconds ea

Performance
A.In 12:00, work up to a heavy 3 rep back squat @ 21X1
B.for time
50 cal row
40 box step-ups @ 24/20
30 NJ burpees
20 russian swings @ 55/35
rest 30 seconds
20 russian swings
30 NJ burpees
40 box step-ups
50 cal row
*You must rest 30 seconds in the middle.  Score is total time for completion (including 30 sec mandatory rest).