05.26.17

Fitness
4 rounds for time
30 box step-ups @ 24/20
20 NJ burpees
run 400 meters
B.mobility
-dorsi stretch X 60 seconds ea
-bad X 60 seconds ea
-single leg seiza X 60 seconds (back and forth)
-floor german hang X 30 seconds

Performance
A.5 rounds for time
run 400 meters
15 wall ball shots @ 20/14
10/5 strict pull-ups
10 ground-to-shoulder w/sandbags @ 60/45
B.Mobility
Z1 and…
-dorsi X 60 seconds ea
-single leg seiza X 30 seconds ea
-bad X 30 seconds ea
-floor german hang X 30 seconds es