08.16.17

Fitness
A.3 sets
-back squat @ 2111 X 10
-supinated pull-ups X 6-8
-downward facing dog X 10 breaths
-10 russian swings + 5 breaths + 10 swings (mod-heavy)
-kneeling DB OH press @ 1111 X 10
-child’s pose X 10 breaths (relaxed-hands by side)
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.AMRAP in 20:00
row 400 meters
20 box step-ups @ 24/20
20 sprawl-to- layouts
B.sphinx X 90s-2:00
-toggle roll X 20
-bretzel X 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00