07.21.17

Fitness
A.16 minute block (barefoot)
-jump rope 30 seconds
-6-15 P.lette push-ups @ 1111
-child’s pose X 5 breaths
-2-6 supinated pull--ups w/10 second chin over bar hold after final pull-up
-side plank X 6 breaths ea side
-PVC balance for 30-45 seconds
B.5 sets
-founder X 5 breaths
-lunge w/rotation x 3 slow reps ea side

*no pull-ups=20-30 second chin over bar hold

Performance
A.In 6 sets, build to a heavy 2 rep DL @ X111 (re-set @ bottom)
-start @ ~ 70% and increase ea set as able
-rest w/30 seconds of child’s pose + 60 second walk
B.5 sets
-3 dive bomber push-ups, 3 hindu push-ups, 6 push-ups (knees do not touch floor in b/t)
-4 alternating 90/90 rotations + 3 forward shoulder rolls ea side
-row 200 meters @ 85%