10.05.17

Fitness
A.In 9:00, work to a heavy 3 rep thruster
B.for time
AB ½ mile
12 thrusters @ ~60% of part ‘a’
row 400 meters
12 thrusters
run 400 meters
12 thrusters
C.bad X 10 breaths ea
-special shoulder #1 X 10 breaths ea
-down dog X 10 breaths
-breathe on back 4-7-8 for 3-5:00

*thrusters on part ‘a’ should be from rack.  Thrusters may be from floor or rack on part ‘b’ (based on student.

Performance
A.2 sets @ 80%
AB 1/2 mile
30 sprawls
200 meter sandbag carry @ 60/45
row 500 meters
10 OH med ball throws @ 20/14
30 second tuck hang
30 seconds of DUs
30 second tuck hang
30 seconds of DUs
B.dorsi X 10 breaths ea
single leg seiza X 5 breaths ea
child’s pose X 10 breaths
breathe on back 4-7-8 for 3-5:00