09.26.17

Fitness
A.5 sets
-5-6 pull-ups
-12 side layouts
-20 second hollow plank
-IND w/fingers under feet 5 breaths
-10 DB rows from FLR (alt)
-triangle X 5 breaths ea
-10 cobra arm haulers
-child’s pose X 5 breaths
B.OA lat X 10 breaths ea
-seated spinal twist X 10 breaths ea
-breathe on back 3-12-6 for 3-5:00

Performance
A.3 sets
row 175 meters @ 90%
rest 30 seconds
OHSQ @ 20X0 X 10
special shoulder #2 X 5 breaths ea
row 175 meters @ 90%
twisting lunge X 5 breaths ea
pronated pull-ups X 3-5
90/90 external rotation X 5 breaths ea
B.down dog X 10 breaths
up dog X 5 breaths
breathe on back X 3-12-6 for 3-5:00