09.18.17

Fitness
A.30 minute Block
-run 200 meters @ 85-90%
-rest/walk 30 seconds
-10 deck squats
-ring FLR X 20 seconds
-hanging tuck sit X 20 seconds
-5 sprawl-to-layouts
-twisting  lunge X 5 breaths ea
B.forward fold w/ PVC X 10 breaths ea
-foot on rig X 10 breaths ea
-windshield wipers X 20 (alt)
-breathe on back @ 4-7-8 for 3-5:00

Performance
A.5 sets (barefoot)
-6 lateral rebound jumps over hurdle
-single leg seiza X 15 seconds ea
B.run 200 meters @ 90% X 5; rest/walk 60 seconds
C.front squat @ 20X0 X 5-3-2; rest w/90 90 external  rotation X 5 breaths ea + 30 seconds more rest to change weight
D.down dog X 10 breaths ea
-twisting lunge X 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00