09.19.17

Fitness
A.3 sets
-back squat @ 20X0 x 3
-OA DB/KB row @ 1011X 6-8 ea
-child’s pose x 6 breaths
-russian swings X 10.10
-OA KB/DB OH press @ 1111 X 5 ea
-shoulder sleeper X 5 breaths ea
B.5 step horse stance X 30 seconds X 3; rest 30 seconds
C.90/90 internal rotation X 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

*10 seconds b/t swing clusters

Performance
A.5 sets @ 90%
12 wall ball shots
12 NJ burpees
25 DUs
row 200 meters
rest 90 seconds b/t sets
B.special shoulder #2 X 10 breaths ea
-foot on rig X 10 breaths ea
-bretzel X 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00