06.27.17

Fitness
A.5 sets
-3 med ball OH throws
-founder X 6 breaths
-front plank X 20 seconds
-3 forward  shoulder rolls from seiza each side
-IND 6 breaths
-run 400 meters @ 70-80% (in through nose, out through mouth)
B.Mobility (barefoot)
-90/90 external rotation X 60 seconds ea
-dorsi X 60 seconds ea
-special shoulder #1 X 60 seconds ea

Performance
A.EMOM
-20 seconds of DU practice
B.30:00 Block (barefoot)
-belly-to-wall HS hold X 20 seconds
-KB or DB front squats @ 2111 X 6-8
-Australian pull-ups X 6-8
-bear crawl/crab crawl X 30 seconds (mix it up)
-10 hollow rocks
-child’s pose X 6 breaths
C.Mobility
-90/90 internal rotation X 60 seconds
-toggle roll X 20
-floor windshield wipers X 20