10.26.17

Fitness
A.30 minute block
-1-3 pull-up ladder
-spiderman crawl 20 steps
-10 hollow rocks
-10 toggle rolls
-50 meter suitcase carry (switch ½ way)
-twisting lunge X 5 breaths
-founder X 20 seconds
-sideways bear crawl X 20 reps (alt)
B.figure 4 pike X 10 breaths ea
-glute bridge w/hands under feet X 10 breaths
-breathe on back 3-12-6 for 3-5:00

Performance
A.run 1,000 meters @ 85%
walk 60 seconds
+
5 sets
-10-20 push-ups @ 1111
-10 windshield wipers
-2 power snatches (drop all)
-child’s pose X 5 breaths
+
run 1,000 meters @ 85%
B.½ moon X 6 breaths ea
-figure 4 pike X 10 breaths ea
-glute bridge w/hands under feet X 6 breaths
-breathe on back 3-12-6 for 3-5:00