10.11.17

Fitness
A.15:00 Block (barefoot)
-5 thrusters from rack
-side plank X 20 seconds ea
-standing elbow pull X 5 breaths ea
-rib pull X 5 breaths ea
B.4 sets
-AB 30 seconds @ 90%
-walk 30 seconds
-twisting lunge X 5 breaths ea
C.90/90 internal rotation X 10 breaths ea
-special shoulder #1 x 10 breaths ea
-breathe on back @ 2-8-4 for 3-5:00

Performance
A.for total work time
AB ½ mile
20 TTB
rest 60 seconds
35 cal row
35 wall ball shots
rest 60 seconds
15/10 pull-ups
30 burpees over hurdle @ 21/18
B.pike holding big toes X 10 breaths
-special shoulder #1 X 10 breaths ea
-glute bridge w/hands under feet X 10 breaths
-breathe on back @ 2-8-4 for 3-5:00