11.07.17

Fitness
A.4 sets
-5-6 knees-to-elbows
-frog stand X 5 breaths
-twisting lunge X 5 breaths ea
-supinated chin over bar hold X 20 seconds
-table-to-plow X 10 reps
-front plank X 20 seconds
-10 adductor rocks ea side
-1 turkish get-up ea side
-pinguin X 5 breaths
B.OA lat X 10 breaths ea
-sphinx X 60 seconds
-breathe on back 4-5-6 for 2-3:00

Performance
A.30 Minute Block
-back squat @ 21X1 X 6
-tactical frog X 10 reps
-TTB + pull-up X 5-7
-OA lat X 5 breaths ea
-row 30 seconds @ 85-90%
-walk 30-60 seconds
-twisting lunge X 5 breaths ea
B.toggle roll X 20
-sideways roll from sphinx X 10-20
-breathe on back 4-5-6 for 2-3:00