09.14.17

Fitness
A.5 sets @ 85-90%
AB .2 mile
10 sprawls w/jump
rest 60 seconds b/t sets
B.5 sets @ 85-90%
row 150 meters
30 jump rope reps
rest 60 seconds b/t sets
*student may switch back and forth b/t ‘a’ and ‘b’ as desired.  Just get 5 sets of each.  60 second rest remains throughout
C.foot on rig X 10 breaths ea
-single leg seiza X 5 breaths ea
-90/90 internal rotation X 10 breaths ea
-breathe @ 4444 for 3-5:00

Performance
A.5 sets
-6-8 alternating leg circles
-elevated child’s pose X 5 breaths
-20 second tuck sit
-IND w/fingers under feet X 5 breaths
-5 dragon flags
-bear crawl/duck walk X 60 seconds (back and forth)
-run/row/AB/jump rope @ Z2 for 30 seconds
B.OA Lat stretch X 10 breaths ea
-special shoulder #1 X 10 breaths ea
-breathe on back @ 4444 for 3-5:00