07.07.17

Fitness
A.30 Minute Block
-snatch pulls X 5
-8-10 hindu push-ups
-5 slow hanging knees raises (passive shoulders)
-elevated child’s pose X 30 seconds
-run 100 meters @ 90% (fast, but not a sprint)
-walk ~ 30-60 seconds
*Run to the 200 meter turnaround stop sign and walk back
B.dorsi X 10 breaths ea
-single leg seiza X 5 breaths ea
-sphinx X 10 breaths
-special shoulder #1 X 5 breaths ea

Performance
A.5 sets
-belly-to-wall HS hold X 20 seconds
-DL @ x021 (re-set) X 3
-child’s pose X 6 deep breaths
B.3 sets
-ring push-ups w/RTO X 5-12
-3 backwards shoulder rolls from seated position ea side
-row 600 meters @ 85%
-walk 60-90 seconds matching breathing to steps
C.D-bell external rotation X 5 ea side X 2
-sphinx X 10 breaths