08.28.17

Fitness
A.5 sets
-crab crawl 30 seconds
-founder X 5 breaths
-5 hanging leg raises
-run 200 meters @ 85-90%
-10 arm figure 8s each side
-10 reps wrestler’s bridge (alt)
B.down dog X 10 breaths
-special shoulder #1 X 10 breaths ea
-single leg seiza X 5 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

Performance
A.5 sets
-6-8 alternating leg circles
-pike-to-plow roll X 10
-4-6 weighted bar dips
-special shoulder #2 X 5 breaths ea
-10 reps forward ape
-30 second plank
-14 sideways layouts (alt-from quadruped)
-child’s pose X 5 breaths
B.founder X 5 breaths
special shoulder #1 X 10 breaths ea
-bad X 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00