11.21.17

Fitness
A.5 sets
-2 get-ups ea side
-3-5 commando pull-ups ea side
-16 side layouts (alt)
-20 second hollow plank
-row or AB 45 seconds @ 90%
-rest/walk 90 seconds
B.OA lat X 10 breaths ea
-20 90/90 rotations
-kneeling elbow pull X 10 breaths ea
-breathe @ 5-6-7 for 2-3:00

Performance
A.15:00 Block
-15 second belly-to-wall HS hold
-6-8 supinated pull-ups @ 1111
-OA lat X 5 breaths ea
-5 reps table-to-plow
B.row 175 meters @ 90% X 5; rest 60 seconds
C.penguin X 10 breaths
-90/90 internal rotation X 10 breaths ea
-breathe @ 5-6-7 for 2-3:00