10.10.17

Fitness
A.5 sets @ 85%
-row 250 meters
-10 sprawls
-50 meter farmer’s carry
-20 squats
-30 slalom jump rope reps
rest 90 seconds b/t sets
B.figure 4 pike X 10 breaths ea
-penguin X 10 breaths
-pigeon X 10 breaths ea
-breathe on back @ 2-8-4 for 3-5:00

Performance
A.30 minute Block
-run 30 seconds @ 90%
-walk 60 seconds
-3 power cleans b/t 75-85% (drop all)
-elevated child’s pose X 6 breaths
-5-6 belly-to-wall HSPU
-special shoulder #2 X 6 breaths ea
-run 30 seconds @ 90%
-walk 60 seconds
-hang 30 seconds
B.shoulder sleeper X 10 breaths ea
-90/90 internal rotation X 10 breaths ea
-breathe on back @ 2-8-4 for 3-5:00