05.08.17

Fitness
A.5 rounds for time
10 russian swings @ 55/35
10 NJ burpees
10 step ups @ 24/20
B.Z1 for 5:00
C. Mobility
-bad X 60 seconds ea
-table X 6 reps w/20 second hold on 6th
-child’s pose (on floor/relax) X 60 seconds

Performance
A.In 12:00, work to a heavy 1 rep back squat @ 20X0.
B.row 2,000 meters for time
C.mobility
-90/90 internal rotation X 60 seconds each
-seated pike stretch X 60 seconds
-OA lat stretch X 45 seconds ea