09.13.17

Fitness
A.15:00 Block
-8 alternating lunges
-CGBP @ 21X1 X 5
-90/90 external rotation X 5 breaths ea
B.15:00 Block
-deadlift @ 1111 X 3
-supinated pull-ups X 5-7
-child’s pose X 6 breaths
C.glute bridge X 10 breaths
-bad X 10 breaths ea
-shoulder sleeper X 10 breaths ea
-breathe @ 4444 for 3-5:00

*note: use d-bells held to side to load lunges

Performance
A.5 sets barefoot
-2, single leg jumps over hurdle ea side
-hang (active and passive) for 20-30 seconds
B.snatch @ 75-80% X 1 X 5; rest 30-60 seconds
C.row 150 meters @ 90% X 5; rest/walk 60 seconds
D.sphinx X 60-90 seconds
-bretzel X 10 breaths ea
-single leg seiza X 5 breaths ea
-breathe on back @ 4444 for 3-5:00