10.12.17

Fitness
A.AMRAP in 16:00
-run 200 meters
-10 sandbag GTS @ 60/45
-10/5 pull-ups
-20 lunges (alt)
B.bad X 10 breaths ea
-OA lat X 10 breaths ea
-dorsi X 10 breaths ea
-breathe on back @ 2-8-4 for 3-5:00

Performance
A.3 sets
-run 600 meters, row 700 meters, AB .75 mile @ 85% (1 per set, must do all 3)
-elevated cossack squat X 12-15 ea side
-supinated pull-ups @ 1311 X 5-6
-OA lat stretch X 5 breaths ea
-ring rows X 8-10
-forward fold w/PVC X 5 breaths
-walk 30-60 seconds
B.cobra X 6 breaths
-seated spinal twist X 10 breaths
-breathe on back @ 2-8-4 for 3-5:00