11.08.17

Fitness
A.AMRAP in 14:00
run 200 meters
16/9 spiderman push-ups
16 russian swings @ 55/35
16 box step-ups @ 24/20
B.floor german hang X 6 breaths
-90/90 external rotation X 10 breaths ea
-seated spinal twist X 10 breaths ea
-breathe on back 4-5-6 for 2-3:00

Performance
A.4 sets
-10 steps forward ape
-10 90/90 rotations
-5 dragon flags
-skip rope 30 seconds
-run or row 2:00
-DB OA OH carry X 50 meters (switch ½ way)
-10 reps plow-to-table
-10 reps power skips
B.½ moon X 10 breaths ea
-glute bridge w/hands under feet X 10 breaths
-seated spinal twist X 10 breaths ea
-breathe on back 4-5-6 for 2-3:00