09.20.17

Fitness
A.4 sets 30 seconds on/30 seconds off @ 85%
-AB (cals)
-burpees
-row
-jump rope
-box step-ups @ 24/20
B.bad x 10 breaths ea
-IND w/fingers under feet X 10 breaths
-single leg seiza X 5 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

Performance
A.30 minute block (barefoot)
-1-2 legless rope climbs
-special shoulder #1 X 4 breaths ea
-ring dips @ 2111 X 5-7
-5 step horse stance X 30 seconds
-side plank X 20 seconds ea
-½ moon X 5 breaths ea
-founder X 20 seconds
-hollow plank X 20 seconds
-penguin X 5 breaths
B.child’s pose X 10 breaths
-90/90 internal rotation X 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00