12.07.17

Fitness
A.deadlift @ x1drop @ 75% X 1 X 7; rest 40-60 seconds b/t reps
B.In 10:00, work to a heavy 5 rep CGBP
C.run 15 seconds fast X 8; walk 60 seconds
D.dorsi stretch  X 10 breaths ea
-½ moon X 10 breaths ea
-special shoulder #1 X 10 breaths ea
-breathe @ 4444 w/wave tension for 2-3:00

Performance
A.4 rounds for time
run 400 meters
8 strict ring dips
10 deck squats
12/8 pull-ups (kip ok)
B.90/90 internal rotation X 10 breaths ea
-floor german hang X 5 breaths
-seated spinal twist X 10 breaths ea
-breathe @ 4444 w/wave tension for 2-3:00