05.09.17

Fitness
A.In 8:00, work to a heavy 1 rep OHP
B.row 2,000 meters for time
C. mobility
-OA lat stretch X 45 seconds ea
-lunge w/rotation X 10 reps ea side
-special shoulder #2 X 45 seconds ea
-DB ext rotation X 5 ea X 2

Performance
A.In 8:00, work to a heavy 1 rep OHP
B.run 2 miles for time (if you did not last weeK) OR
run 3:00 @ 85-90% X 3; rest/walk 3-5:00
C.mobility/midline
-founder X 30 seconds
-bad X 60 seconds ea
-hollow plank X 60 seconds
-dorsi X 60 seconds ea
-side plank X 30 seconds ea
-special shoulder #2 X 45 seconds ea