12.06.17

Fitness
A.5 sets
-AB or row @ 85-90% for 60 seconds (alternate each set)
-walk 60 seconds
-1 get-up ea side
-12 windshield wipers (alt)
-tuck sit X 12 seconds
-walk 90s w/10 toggle rolls during rest
B.IND w/hands under feet X 10 breaths
-glute bridge w/hands under feet X 10 breaths
-10 side rolls from sphinx ea side
-breathe @ 4444 w/wave tension for 2-3:00

Performance

A.25 Minutes @ Tempo MAP pace

-AB 15 seconds

-10 wall ball shots

-5 hang power clean and jerks @ 50%

-5 over the bar burpees

-30 DUs

-row 175 meters

B.pike holding big toes X 10 breaths

-glute bridge w/hands under feet x 10 breaths

-penguin X 10 breaths

-breathe @ 4444 w/wave tension for 2-3:00