05.24.17

Fitness
A1.front squat @ 20X0 X 3 X 3; rest w/bad X 20 seconds ea
A2.DB/KB  OH press (2 bells)  @ X020 X 5  X 3; rest w/special shoulder #1 X 20 seconds ea
B.3 sets
-hollow plank X 30 seconds
-front plank X 20 seconds
-run or row 200 meters @ Z2
C.Mobility
-90/90 external rotation X 60 seconds ea
-elevated child’s pose X 60 seconds
-cuban rotations @ 4020 X 5 X 2

Performance
A1.strict TTB X 6-10 X 3; rest w/glute bridge X 20 seconds
A2.L-sit X ½ max X 3; rest w/seated pike X 30 seconds
B.20:00 Tempo MAP
-25 DUs
-10 NJ burpees
-AB 15 seconds fast
-12 jump squats
-row 15 seconds fast
-3-10 pull-ups (kip or strict)
*Student must return to Z2 prior to starting next movement.
C.Mobility
-special shoulder #1 X 60 seconds ea
-cuban rotations @ 4020 X 5 X 2
-90/90 external rotation X 60 seconds ea