11.10.17

Fitness
A.for 20 Minutes
-run 100 meters
-8 burpees
-30 jump rope reps + 5 pull-ups
-AB 15 seconds
-row 150 meters
B.side plank X 20 seconds ea X 2
-special shoulder #1 X 10 breaths ea
-bad X 10 breaths ea
-bretzel X 10 breaths ea
-breathe on back 4-5-6 for 2-3:00

coach note:Tempo MAP rules:
-Go fairly fast/powerfully on each individual element.
-Walk around until you can get back to nasal only breathing prior to starting next element.

Performance
A.for time
100/70  push-ups
100 alternating lunges
*Partition the reps of calisthenics as you wish as you wish.
rest 2:00 b/t ‘a’ and ‘a’
B.row 600 meters for time
Final score is time for part ‘a’ plus  the time for part ‘b.’
C.hollow plank X 20 seconds
-pike holding big toes X 10 breaths
-hollow plank X 20 seconds
-twisting lunge X 10 breaths ea
-hollow plank X 20 seconds
-breathe on back 4-5-6 for 2-3:00