07.12.17

Fitness
A.4 rounds for time
10 P.lette push-ups
10 knees-to-elbows
10 ring rows
B.3 sets
-hollow plank X 6 breaths
-founder X 6 breaths
-90/90 internal rotation X 6 breaths ea
C.D-bell external rotation X 5 ea X 2
-OA lat stretch X 6 breaths

Performance
A.7 sets EMOM
-20 seconds of DU
B1.front squat @ 21X1 X 5 X 3; rest w/90/90 internal rotation X 5 breaths ea
B2.ring pull-up (false grip preferred) X 3-8 X 3; rest w/elevated child’s pose X 5 breaths
C.5 sets
-5 inch worm reps
-3 backward shoulder rolls ea side (from sitting)
D.floor German hang X 30 seconds
-down dog X 10 breaths
-up dog X 10 breaths