10.16.17

Fitness
A.5 sets
-8 knees-to-elbows @ 1111
-10 alternating sideways apes
-10 reps (alt) special shoulder #1
-8 barbell bent over rows @ 1011
-hollow plank X 20 seconds
-forward fold w/PVC X 5 breaths
B.OA lat X 10 breaths ea
-glute bridge w/hands under feet X 10 breaths
-penguin X 10 breaths
-breathe on back 4-7-8 for 3-5:00

Performance
A.row 800 meters @ 85%
walk 60 seconds
+
5 sets
-3 clean pulls @ 100% of clean (drop all)
-5 bar dips @ 1111
-forward fold w/PVC x 5 breaths
-rest 30 seconds
+
row 800 meters 5-10 seconds faster than 1st time
B.½ moon X 6 breaths ea
-glute bridge w/hands under feet X 6 breaths
-penguin X 6 breaths
-90/90 internal rotation X 6 breaths ea
-breathe on back 4-7-8 for 3-5:00
*more than 10 dips = add weight