10.19.17

Fitness
A.thrusters X 10-8-6-4-2; rest w/20 seconds of elevated child’s pose + 30 second walk-add weight ea set
B.5 sets
-row 250 meters @ 85-90%
-rest 30 seconds
-sideways ½ roll (lower body) from sphinx  X 10 (alt)
-rest 30 seconds
C.OA lat X 10 breaths ea
-IND w/fingers under feet X 10 breaths
-special shoulder #2 x 10 breaths ea
-breathe on back 4-7-8 for 3-5:00

Performance
A.30 minute Block
-run or row @ Z2 for 60 seconds
-crawl w/layouts X 60 seconds
-10-15 hollow rocks
-toggle roll X 10
-jump rope 45 seconds
-50 meter suitcase carry (switch ½ way)
-½ roll (lower body) from sphinx X 10 (alt)
B.penguin X 6 breaths
-90/90 external rotation X 6 breaths ea
-breathe on back 4-7-8 for 3-5:00

*Choose crawl-bear, spiderman, etc.