07.25.17

Fitness
A.5 sets
-12-15 russian swings
-1-2 cat cow reps
-CGBP @ 21X1 X 6-8
-hanging knee raise X 5
-8 second AB sprint
walk 30-60 seconds (work to get to nasal breathing)
B.sphinx X 60-90 s
-floor german hang X 30 seconds
-bad X 10 breaths ea
C.breathe on back 4-7-8 for 2-3:00

Performance
A.6 rounds for time
run 200 meters
6 hang p.clean and jerks @ 85/45
10/7 P.lette push-ups
B.dorsi X 10 breaths ea
-single leg seiza X 5 breaths ea
-DB external rotation X 5 ea X 2
C.breathe on back 4-7-8 for 2-3:00