07.28.17

Fitness
A.for time
5 pull-ups
10 P.lette push-ups
20 goblet squat @ 55/35
25 ring rows
30 push-ups
40 backward alternating lunges
50 seconds of hollow plank
B.3 sets
-founder X 5 breaths
-active hang X 10 breaths
-tactical frog X 10 slow reps
C.breathe on back 4-7-8 for 2-3:00

Performance
A.10 seconds of DUs X 9; rest 30 seconds
B.3 sets (barefoot)
-belly-to-wall HS hold X 20 seconds
-split squat @ 2011 X 5-6 ea
-child’s pose X 6 breaths
C.3 sets (barefoot)
-barbell bent-over row @ 1011 X 6-8
-10 steps forward ape
-5 reps cat cow (relaxed)
D.cuban rotations @ 4020 X 10 X 2
-bad X 10 breaths ea
E.breathe on back 4-7-8 for 2-3:00