09.05.17

Fitness
A.5 sets
-split squat @ 20X0 X 5 ea
-ring rows @ 1020 X 8-10
-OA lat stretch X 5 breaths ea
-deadlift @ 1111 X 5
-rocking push-ups X 8-15
-special shoulder #1 X 5 breaths ea
B.IND w/fingers under feet X 10 breaths
-sphinx X 10-15 breaths
-breathe on back @ 3-12-6 for 3-5:00

Performance
A.5 sets barefoot
-6 forward jumps over hurdle w/quick turnaround
-active/passive hang on rings for 20-30 seconds
B.run 400 meters @ 85-90% X 4; rest 90 seconds
C.back squat @ 20X0 X 5-3-2; rest w/90 90 internal rotation X 5 breaths ea + 30 seconds more rest
D.down dog X 10 breaths ea
-cobra X 5 breaths
-special shoulder #1 X 10 breaths ea
-cobra X 5 breaths
-breathe on back @ 3-12-6 for 3-5:00