10.31.17

*Please note that all afternoon and evening sessions are canceled for Halloween.

Fitness
A.thrusters X 8-6-4-2-1; rest w/20 seconds of elevated child’s pose + 30 second walk-add weight ea set
B.run 30 seconds (accelerate every 10 seconds) X 5; rest/walk 60 seconds
C.2 sets
founder X 20 seconds
twisting lunge X 5 breaths ea
special shoulder #2 X 5 breaths ea
D.breathe on back 3-5-7 for 2-5:00

Performance
A.30 Minute Block
-20 steps spiderman crawl (forward and back)
-row 250 meters @ Z2
-jump rope for 30 seconds
-founder X 20 seconds
-run 200 meters @ Z2
-14 side layouts (alt)
-10 hollow rocks
-10 toggle rolls
-jump rope for 30 seconds
B.down dog X 10 breaths
-special shoulder #2 X 10 breaths ea
-pigeon X 10 breaths ea
-breathe on back 3-5-7 for 2-5:00