11.02.17

Fitness
A.for time
AB .7 mile
+
3 sets
6 DLs @ 60%
12 P.lette push-ups
+
row 650 meters
B.side rolls from sphinx X 10-20
-20 Quadruped  rocks
-IND w/hands under feet X 10 breaths
-wrestler’s bridge X 20 (alt)
-breathe on back 3-5-7 for 2-5:00

Performance
A.for time
row 50 cals
40 box step-ups @ 24/20
30 TTB
20 jumps over hurdle @ 21/18
30 russian swings @ 55/35
40 sprawls
run 200 meters
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