07.03.17

Fitness
A.5 sets
-8 alternating DB snatches
-side plank X 20 seconds ea side
-3 forward shoulder rolls from seiza
-run 200 meters @ 85-90%
-walk 60 seconds
B.barefoot
-dorsi X 60 seconds ea
-bad X 60 seconds ea
-elevated child’s pose X 60 seconds

Performance
A.6 sets EMOM
-20 seconds of DU
B.6 sets
-2 power cleans @ 65-70%
-4 jumps over hurdle
-chin over bar hold (supinated) for ½ of your max
-run 30 seconds @ 90%
-down dog X 7 deep breaths
C.-sphinx X 60-90 seconds
-table X 6 breaths
-20 calve raises @ X020 + dorsi X 60 seconds ea (calve raises are both legs @ same time)