06.28.17

Fitness
All Barefoot
A.3 sets
-jump rope 60 seconds
-split squat @ 30X0 X 8 ea side
-single leg seiza X 20 seconds ea
B.5 sets
-close grip push-up X 6-12
-child’s pose X 5 breaths
-ring rows @ 1111 X 8-10
-toggle rolls X 10
C.Mobility
-wrestler’s bridge X 20 slow reps
-special shoulder #2 X 60 seconds ea
*close grip push-ups width =thumbs touching

Performance
A.5 sets
-belly-to-wall HS hold X 20 seconds
-deadlift @ x021 (re-set) X 5
-5-10 dive bomber push-ups
-3 forward shoulder rolls from seiza ea side
-run 400 meters @ 80%
B.mobility (barefoot)
-PVC stand X 2:00 (focus on foot massage)
-cat cow (relaxed) X 10-15
-floor german hang X 30 seconds