10.25.17

Fitness
A.5 sets
-thruster X 1.1.1 (10 seconds b/t cluster reps)
-hang 20-30 seconds
-rest 30 seconds
-AB .2 miles @ 90%
-walk 60 seconds
-tactical frog X 10 slow reps
B.side plank X 30 seconds ea
-special shoulder #1 X 10 breaths ea
-side plank X 30 seconds ea
-5 step horse stance X 60 seconds
-side plank X 30 seconds ea
-shoulder sleeper x 10 breaths ea
-breathe on back 3-12-6 for 3-5:00

Performance

A.5 rounds for time

1 lap crawl w/KB @ 55/35

200 meter sandbag carry @ 60/45

row 200 meters

B.90/90 internal rotation X 10 breaths ea

-90/90 external rotation X 10 breaths ea

-shoulder sleeper X 10 breaths ea

-breathe on back 3-12-6 for 3-5:00