09.21.17

Fitness
A.5 sets
-row 150 meters @ 90%
-20 second front plank
-½ moon X 5 breaths ea
-founder X 20 seconds
-50 meter goblet carry
-down dog X 5 breaths
-hanging knee circles X 6 (alt)
-AB 15 seconds @ 90%
-walk 30 seconds
B.pike while holding big toes X 10 breaths
-up dog X 5 breaths
-seated spinal twist x 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

Performance
A.5 sets
-2 jumps over hurdle from chair
-10 standing hip openers ea side
B.power clean @ 80-85% X 1 X 5; rest 60-90 seconds b/t reps
C.row 150 meters @ 90% X 5; rest/walk 60 seconds
D.down dog X 10 breaths ea
-twisting lunge X 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00