08.21.17

Fitness
A.4 sets (barefoot)
-10 alt lunge steps (hold d-bells to sides)
-barbell bent over row @ 1011 X 8
-downward facing dog X 6 breaths
B.4 sets barefoot
-P.lette push-ups @ 2111 X 5-14
-founder X 5 breaths
-bad X 5 breaths ea
C.OA lat X 10 breaths ea
-special shoulder #1 X 10 breaths ea
-pike holding big toes X 10 breaths
-breathe on back 3-12-6 for 3:00-5:00

Performance
A.2 sets @ 85%
row 700 meters
20 sandbag GTS @ 60/45
20 box step-ups @ 24/20
15/10 push-ups
15 ring rows
5 wall walks
100 meter sandbag run @ 60/45
rest 3:00 b/t sets
B.special shoulder #1 X 10 breaths
-child’s pose X 100 breaths
-sphinx X 60-90 seconds
-breathe on back 3-12-6 for 3:00-5:00