07.20.17

Fitness
A.for time
AB ½ mile
10 jumps over hurdle
20 ring rows
30 NJ burpees
40 alternating lunge steps
50 cal row
B.3 sets
-front plank X 6 breaths
-floor windshield wipers X 10 (alt)
B.special shoulder #2 X 10 breaths ea
-IND w/fingers under toes X 10 breaths

Performance
A.EMOM for 8 sets
-15 seconds of DUs
B.5 sets
-20 second belly-to-wall HS hold
-back squat @ 21X1 X 3
-ring rows @ 1111 X 6-10
-OA lat stretch X 5 breaths ea
-20 steps spiderman crawl (forward and back at will)
-special shoulder #2 X 5 breaths ea
C.sphinx for 90s-2:00
90/90 internal rotation X 10 breaths ea
*start moderate w/ back squat and build