05.12.17

Fitness
*perform the DOTS only if you have not in the last 2-3 weeks.
A.In 12:00, work to a heavy 1 rep deadlift
B.AMRAP in 16:00
-row 300 meters
-15 jump squats
-15/10 P.lette push-ups
C.mobility
-special shoulder #2 X 60 seconds ea
-thoracic bridge X 20 seconds ea
-single leg seiza X 30 s ea
-sphinx position X 60-90 seconds

Performance
A.max standing broad jump (best of 3 attempts) shoes ok--do this if you did not test it a couple of weeks ago
B.In 12:00, work to a heavy 1 rep front  squat @ 20X0.
C.3 sets (tempo MAP)
-row 400 meters
-20 russian swings
-15 burpees
-15 wall ball shots @ 20/14
*return to nasal breathing prior to moving to next movement.
D.mobility
-90/90 external rotation X 60 seconds each
-upward facing dog X 30 seconds
-special shoulder #1 X 30 seconds ea