11.20.17

Fitness
A.15:00 Block
-8-10 alternating lunges (loaded)
-KTE X 6-8
-10 elevated rocks + 6 reps special shoulder #1
B.run 100 meters @ 80-90% X 4; walk back to recover
C.down dog/up dog X 10
-single leg seiza X 6 breaths ea
-pike-to-plow X 10
-breathe @ 5-6-7 for 2-3:00

Performance
A.In 12:00, work to a heavy 1 rep back  squat @ 20X0
B.4 sets
-low hang snatch X 3 (drop all)
-ring dips @ 1111 X 6-8 w/RTO
-5 kneeling arm haulers
-L-sit X 8.8 seconds
-90/90 rotations X 12 (alt)
*10 seconds b/t clusters
B.IND w/hands under feet X 10 breaths
-wrestler’s briidge X 20
-breathe @ 5-6-7 for 2-3:00