10.20.17

Fitness
A.AMRAP in 16:00
run 200 meters
crawl 1 length
10 decline push-ups @ 24/20
20 second tuck hang
B.side plank X 30 seconds ea
-½ moon X 6 breaths ea
-figure 4 pike x 6 breaths ea
-glute bridge w/hands under feet X 10 breaths
-forward fold w/PVC X 6 breaths
-breathe on back 4-7-8 for 3-5:00

Performance
A.for time
run 800 meters
10 deadlifts @ 50%
10/6 ring push-ups
run 400 meters
12 deadlifts @ 50%
16/9 ring push-ups
run 200 meters
14 deadlifts @ 50%
22/12 ring push-ups
100 meter sandbag run @ 60/45
B.sphinx X 60 seconds
-special shoulder #1 X 6 breaths ea
-bretzel X 10 breaths ea
-breathe on back 4-7-8 for 3-5:00