10.30.17

Fitness
A.4 sets @ 85-90%
row 150 meters
10 NJ burpees
rest 60 seconds b/t sets and b/t ‘a’ and ‘b’
B.3 sets @ 85-90%
8 goblet squats
15 russian swings
8 goblet squats
75 jump rope reps
rest 60 seconds b/t sets
B.½ moon X 10 breaths ea
-pike holding big toes X 10 breaths
-glute bridge w/hands under feet X 10 breaths
-breathe on back 3-5-7 for 2-5:00

Performance
A.5 sets
-front squat @ 21X1 X 3
-6-10 hanging leg circles (alt)
-10 elevated rocks
-AB 25 seconds @ 90%
-walk 60-90 seconds
B.OA lat X 10 breaths ea
-IND w/hands under feet X 10 breaths
-wrestler’s bridge X 20 (alt)
-breathe on back 3-5-7 for 2-5:00