08.04.17

Fitness
A.4 sets
-10 alternating DB power cleans (moderate)
-front plank X 5 breaths
-child’s pose X 5 breaths
B.3 sets
-row 600 meters @ 85-90%
-5 shoulder rolls ea side (forward and/or back)
-walk 60 seconds (get to nasal breathing)
C.bretzel X 10 breaths
-cat/cow X 10 slow reps (light tension)
D.breathe on back 3-12-6 for 3:00

Performance
A.for time
run 400 meters
then…
15-12-9
-p.lette push-ups
-back squats @ ~40-50%  (from rack)
then…
run 400 meters
B.hollow plank (body) X 30 seconds
90/90 external rotation X 10 breaths ea
-side plank X 30 seconds ea
-bad X 10 breaths ea
-floor german hang X 20 seconds
C.breathe on back 3-12-6 for 3:00