08.25.17

Fitness
A.21-15-9 for time
row (cals)
d-bell thrusters @ 25/15
*perform a 100 meter sandbag run @ 60/45  after each set of thrusters (3 total runs)
B.bad X 10 breaths ea
-OA lat X 10 breaths ea
-triangle X 10 breaths ea
-breathe on back 3-12-6 for 3:00-5:00

Performance
A.5 sets
-2 OH med ball throws
-hang for 30 seconds
B.run 800 meters @ 90% X 2; rest/walk 4:00
C.front squat @ 2111 X 5 X 3; rest w/90/90 external rotation X 5 breaths + 30 seconds more rest
D.Foot on rig X 10 breaths ea
-single leg seiza X 10 breaths ea
-bad X 10 breaths ea
-breathe on back 3-12-6 for 3:00-5:00