05.25.17

Fitness
A.EMOM for 12 sets
-odd=10 russian swings
-even=3-5 strict supinated pull-ups
*Add weight to pull-up if max is 10 or over.
B.run 4:00 @ 85-90% X 2; rest/walk 4-5:00
C.Mobility
-dorsi stretch X 60 seconds ea
-bad X 60 seconds ea
-OA lat X 30 seconds ea

Performance
A.In 12:00, work to a heavy 2 rep power snatch.
B.15:00 Block
-1 get-up on each side
-ring superman X 10 seconds
-15 hollow rocks
-row or AB 30 seconds @ Z2
C.Mobility
-special shoulder #2 X 60 seconds ea
-elevated child’s pose X 60 seconds
-toggle roll X 20