05.16.17

Fitness
A.for for total  time
30 cal AB
20 jump squats
100 meter sandbag carry @ 60-45
20 jump squats
30 cal row
rest 5:00
50 jump rope reps
10 ring  push-ups
40 jump rope reps
8 ring push-ups
30 jump rope reps
6 ring push-ups
B. Mobility
-special shoulder #1 X 60 seconds ea
-90/90 internal rotation X 45 seconds ea
-single leg seiza X 30 seconds ea
-IND 60 seconds

Performance
A1. tuck front lever (on bar) or L-hang X 15 seconds X 4; rest w/glute bridge X 20 seconds
A2.L-sit X ½ max X 4; rest w/seated pike X 30 seconds
B.20:00 tempo MAP
-15 russian swings
-15 wall ball shots
-row 20 seconds
-AB 20 seconds
-10 burpees
-3-10 pull-ups (kip or strict)
C.mobility
-special shoulder #2 X 60 seconds ea
-bretzel X 45 seconds ea
-90/90 rotation X 10 (alt)