08.08.17

Fitness
A.5 sets
-snatch high pulls X 3
-5 slow push-ups into IND into 10 steps forward ape
-floor german hang X 15 seconds
-hollow plank X 20 seconds
-5 slow hanging leg raises
-row 125 meters @ 90%
-sphinx X 8 breaths
B.90/90 internal rotation X 10 breaths ea
-special shoulder #1 X 10 breaths ea
-breathe on back for 4484 for 3-5:00

Performance
A.5 sets
-deadlift @x1drop X 1 (start @ ~ 75%)
-rocks, sideways rolls for 30-60 seconds + 30-60 seconds more rest
B.3 sets
-6-15 bar dips @2111
-row 600 meters @ 85%
-walk 60 seconds
*over 20 bar dips max=add weight
C.cuban rotations @ 4020 X 6 X 2
-special shoulder #2 X 10 breaths
-sphinx X 10 breaths
-breathe on back for 4484 for 3-5:00