08.23.17

Fitness
A.15:00 Block
-5 reps inch worm
-tuck hang X 20 seconds
-12 hollow rocks
-pike/plow roll X 10
-sphinx X 5 breaths
B.row @ 85-90% for 30 seconds X 5; rest/walk 90 seconds
C.fast arm circles 20 forward and 20 backward ea side
-90/90 internal rotation X 10 breaths ea
-breathe on back 3-12-6 for 3:00-5:00

Performance

A.30 Minute Block

-1-8 pull-ups on climbing rope

-double wrist rack X 5 breaths

-pike-to-plow roll X 10

-5-12 ring push-ups @ 2111 

-special shoulder #1 X 5 breaths ea

-10 sideways ape reps (alt)

-10 slow cossack squats (alt)

-90/90 internal rotation X 5 breaths ea

B.cuban rotations @ 4020 X 5 X 2

-floor german hang X 15-20 seconds

-breathe on back 3-12-6 for 3:00-5:00