08.10.17

Fitness
A.3 sets
-10 alt d-bell snatches w/1 second pause @ top
-5 dragon flags or slow leg lowers (from supine)
-child’s pose X 5 breaths
B.run 800 meters @ 85% X 2; rest/walk 4:00 w/30 seconds of dorsi stretch ea leg during rest
C.special shoulder #1 X 10 breaths
-table X 5 breaths X 2
-breathe on back for 4484 for 3-5:00

Performance

A.for time

-20 ring push-ups

-20/12 supinated pull-ups

-25 squat jumps

-16 ring push-ups

-15/9 supinated pull-ups

-25 jump squats

-12 ring push-ups

-10/6 supinated pull-ups

-25 squat jumps

B.10 hollow rocks

-OA lat X 10 breaths ea

-special shoulder #1 X 10 breaths ea

-figure 4 w/back against wall X 10 breaths ea

-breathe on back for 4484 for 3-5:00