08.14.17

Fitness
A.3 sets @ 85%
row 300 meters
15 wall ball shots
15 sprawls
100 meter sandbag run @ 60/45
rest 3:00 b/t sets
B.german hang X 20 seconds
-sphinx X 90s-2:00
-bretzel X 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

Performance

A.5 sets (barefoot)

-broad jump on mat x 2

-hang for 20-30 seconds

B.run 400 meters @ 90% X 4; rest/walk 2-3:00

C.front squat @ 22X1 X 5 X 3; rest w/90/90 internal rotation X 5 breaths ea

D.dorsi X 10 breaths ea

-single leg seiza X 5 breaths ea

-90/90 ext rotation X 10 breaths ea

-breathe on back @ 4-7-8 for 3-5:00