09.28.17

Fitness
A. 4 sets for time
row 400 meters
20 sprawls w/jump
14 box step-ups @ 24/20
B.pike holding big toes X 10 breaths
-sphinx X 60 seconds
-bretzel X 10 breaths ea
-breathe on back 3-12-6 for 3-5:00

Performance
A.run 600 meters @ 85%
walk 30 seconds
5 power cleans @ 65% (drop all)
bar dips @ 2111 X 5-6
penguin X 6 breaths
run 600 meters @ 85%
walk 30 seconds
3 power cleans (heavier than first set)
bar dips @ 2111 X 3-5 (heavier)
penguin X 6 breaths
run 600 meters @ 85%
walk 30 seconds
2 power cleans
bar dips @ 2111 X 3
penguin X 6 breaths
B.sphinx X 60-90 seconds
breathe on back X 3-12-6 for 3-5:00

*bar dips weighted if over 10
**loaded stuff gets heavier as you go