08.24.17

Fitness
A.30 minute block
-dolphin pose X 5 breaths
-front squat @ 2111 X 10
-supinated pull-ups X 5
-double wrist rack X 5 breaths
-snatch high pull X 5 (light and fast)
-pike push-ups X 6-8
B.pigeon X 10 breaths ea
-floor german hang X 15-20 seconds
-pike holding big toes X 10 breaths
-glute bridge X 10 breaths
-breathe on back 3-12-6 for 3:00-5:00

Performance
A.AB ½ mile
then…
5 rounds
6 hang power snatches @ 50%
25 DUs
then…
row 500 meters
B.OA lat X 10 breaths ea
-special shoulder #2 X 10 breaths ea
-sphinx X 60-90 seconds
-breathe on back 3-12-6 for 3:00-5:00