11.29.17

Fitness
A.3 sets
-front squat @ 20X0 X 10
-twisting lunge X 5 breaths ea
-6-8 supinated pull-ups
-table-to-plow X 5
-8 point plank X 20 seconds
-½ roll (upper) from sphinx X 20
B.OA lat X 10 breaths ea
-90/90 internal rotation X 10 breaths ea
-breathe @ 6-7-8 for 2-3:00

Performance
A.5 sets
-CGBP @ 20X0 X 8
-90/90 rotations X 10
-supinated pull-ups X 5.5/3.3
-elevated rocks X 10
-run 20 seconds fast
-walk 75 seconds
B.accumulate 75 seconds in hollow plank
-pigeon X 10 breaths
-twisting lunge X 10 breaths ea
-breathe @ 6-7-8 for 2-3:00