10.09.17

Fitness
A.3 sets
-run 200 meters @ 85%
-walk 30 seconds
-clean grip DL @ 1111 X 3-5
-10-20 windshield wipers (alt)
-run 200 meters @ 85%
-ring push-ups X 5-8
-special shoulder #1 X 5 breaths ea
-walk 30 seconds
B.IND w/fingers under feet X 10 breaths
-sphinx X 60 seconds
-seated spinal twist X 10 breaths ea
-breathe on back @ 2-8-4 for 3-5:00

Performance
A.6 sets
-10 sprawl-to-layouts
-20 second L-hang
-6 shoulder rolls from seiza (alt)
-cobra X 20 seconds
-5 step horse stance X 30 seconds
-skip rope x 30 seconds
-row or run 60 seconds @ Z2
B.½ moon X 10 breaths ea
-down dog X 10 breaths
-child’s pose X 10 breaths
-breathe on back @ 2-8-4 for 3-5:00