11.15.17

Fitness
A.In 10:00, work to a heavy 5 rep front squat @ 20X0
B.work to a heavy 1 rep weighted pull-up (women=supinated, men=pronated)-include bodyweight
or (if no pull-up)...
B.ring rows @ X020 X 10 X 3; rest w/elevated child’s X 30 s
C.3 sets
-founder X 20 seconds
-front plank X 20 seconds
-spiderman crawl X 30 seconds
D.OA lat X 10 breaths ea
-90/90 rotations X 20 (alt)
-breathe on back 4-6-7 for 2-3:00

Performance
A.In 8:00, work to a heavy 1 rep OHP
B.row 2,000 meters for time
C.sphinx w/rolls X 10-20
-standing elbow pull X 10 breaths ea
-pigeon X 10 breaths ea
-breathe on back 4-6-7 for 2-3:00