10.03.17

Fitness
A. row 400 meters @ 85%
rest 30 seconds
+
3 sets
6 snatch grip DLs @ 1111
quadruped rock X 10-15
+
row 400 meters @ 85%
+
3 sets
forward fold w/PVC 5 breaths
-6-10 bar dips
+
row 200 meters X 2; rest 30 seconds b/t (faster than 400 pace)
B.90/90 external rotation X 10 breaths ea
-special shoulder #2 X 10 breaths ea
-breathe on back 4-7-8 for 3-5:00

Performance
A.30:00 Block (barefoot)
-jump rope 30 seconds
-duck walk 20 steps
-twisting lunge X 5 breaths ea
-jump rope 30 seconds
-5 dragon flags
-sideways roll (lower body) X 8 (alt)
-ring superman X 10 seconds
-down dog X 5 breaths
-founder X 20 seconds
-floor german hang X 5 breaths
B.90/90 external rotation X 10 breaths ea
bretzel X 10 breaths ea
breathe on back 4-7-8 for 3-5:00