09.27.17

Fitness
A.run 400 meters @ 85%
walk 30 seconds
+
5 sets
8 DB snatches (alt)
8 quadruped rocks
5-10 P.lette push-ups
+
walk 30 seconds
+
run 400 meters @ 85%
walk 30 seconds
+
10 toggle rolls
20 90/90 rotations (alt)
twisting lunge X 10 breaths ea
run 400 meters @ 85%
B.dorsi X 10 breaths ea
-breathe on back 3-12-6 for 3-5:00

Performance
A.row 600 m or AB ½ mile  @ Z2
-belly-to-wall handstand hold 30 seconds
-100 meter farmer’s carry
-50 hollow rocks
-row 600 meters or AB ½ mile
-30 reps forward ape
-side plank X 60 seconds ea
-L-hang X 60 seconds
-belly-to-wall handstand hold X 30 seconds
-row 600 m or AB ½ mile
B.OA lat X 10 breaths ea
bretzel X 10 breaths ea
breathe on back X 3-12-6 for 3-5:00