10.02.17

Fitness
A.30:00 Block (barefoot)
-1-3 pull-up ladder
-crab crawl 30 seconds
-front plank X 20 seconds
-special shoulder #1 x 6 breaths
-DB bent over rows X 6-8
-tuck sit X 15 seconds
-jump rope 30 seconds
-twisting lunge X 5 breaths ea
B.pike while holding big toes x 10 breaths
-up dog X 6 breaths
-breathe on back 4-7-8 for 3-5:00

Performance
A.4 sets
-barbell bent over row X 6-8
-OA lat X 5 breaths ea
-run 200 meters @ 90%
-walk 30 seconds
B.3 sets (barefoot)
-split squat @ 2011 X 6 ea
-pike while holding big toes X 6 breaths
C.glute bridge X 10 breaths
-seated spinal twist X 10 breaths ea
-breathe on back 4-7-8 for 3-5:00