10.18.17

Fitness
A.4 sets @ 85%
AB .3 miles
run 200 meters
20 lateral box step-ups (10 ea side)
10 rings rows
5 sprawl-to-layouts
rest 2:00 b/t sets
B.½ moon X 6 breaths ea
-pike holding big toes X 6 breaths
-wrestler’s bridge X 10 slow reps (alt)
-90/90 internal rotation X 6 breaths ea
-breathe on back 4-7-8 for 3-5:00

Performance
A.5 sets
-AB 30 seconds @ 85-90%
-walk 30 seconds
-5 slow reps of swan
-½ moon X 5 breaths ea
-back squat @ 2111 X 5
-twisting lunge x 5 breaths ea
-rest 30 seconds
B.IND w/hands under feet X 6 breaths
-standing elbow pull X 6 breaths ea
-seated spinal twist X 6 breaths ea
-breathe on back 4-7-8 for 3-5:00