10.13.17

Fitness
A.30 Minute Block
-row or AB 60 s @ Z2
-DB OH press (pronated) @ 1111 X 6-8
-cobra X 5 breaths
-toggle roll X 10
-row or AB 60 seconds @ Z2
-founder X 20 seconds
-jump rope X 30 seconds
-HS pike hold X 20-30 seconds
-child’s pose X 5 breaths
B.pike holding big toes X 10 breaths
-windshield wipers X 20 (alt)
-special shoulder #2 X 10 breaths ea
-breathe on back @ 2-8-4 for 3-5:00
*note: Feet on box for HS pike hold if possible.

Performance
A.AMRAP in 20:00
-run 200 meters
-1 length traveling DUs
-25/15 push-ups
-15 russian swings @ 55/35
-100 meter sandbag carry @ 60/45
B.dorsi X 10 breaths ea
twisting lunge X 10 breaths ea
-up dog X 6 breaths ea
-bretzel X 10 breaths ea
-breathe on back @ 2-8-4 for 3-5:00