08.15.17

Fitness
A.15:00 Block (barefoot)
-sideways bear crawl for 60 seconds (back and forth)
-hang 30 seconds
-side plank X 20 seconds ea
-90/90 rotations X 10 alt (relax)
B.run 200 meters @ 90% X 4; rest/walk 90 seconds
C.dorsi X 10 breaths ea
-special shoulder #1 X 10 breaths ea
-bad x 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

Performance
A.4 sets (barefoot)
-3-6 slow pull-ups on climbing rope
-double wrist rack X 5 breaths
-2 get-ups ea side (mod-hvy)
-cobra X 6 breaths
-15-20 hollow rocks
-founder X 6 breaths
-25 steps slow bear crawl
-special shoulder #1 X 5 breaths ea
B.special shoulder #2 X 10 breaths ea
-pike while holding big toes x 10 breaths ea
-bad X 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00