07.24.17

Fitness
A.4 sets @ 85%
-row 250 meters
-10 D-bell push-presses (light/moderate)
-10 sandbag GTS @ 60/45
-10 knees-to-elbows
-run 200 meters
rest 2:00 b/t sets
B.special shoulder #1 X 10 breaths ea
-dorsi X 10 breaths ea
-child’s pose X 10 breaths
C.breathe on back 4-7-8 for 2-3:00

Performance
A.30 Minute Block
-15 seconds of DUs, 5 breaths, 10 seconds of DUs
-50 M OH carry w/ DBs (pronated)
-12 hollow rocks
-down dog 5 breaths
-founder 5 breaths
-supinated chin-over-bar hold 15-35 seconds
-special shoulder #1 X 5 breaths ea
B.OA lat stretch X 10 breaths ea
-floor german hang X 30 seconds
B.breathe on back 4-7-8 for 2-3:00