12.18.17

Fitness
A.In 12 Minutes, work up to a heavy single deadlift.
B.4 sets
-bar dips @ 20X0 X 5
-hollow plank X 20 seconds
-crab crawl X 30 seconds
-90/90 rotations X 10 (alt)
C.side plank X 30 seconds ea
-elevated child’s pose X 10 breaths
-breathe @ 3-5-7 for 2-3:00

Performance
A.complete the following battery of tests
-AMRAP of CGBP @ BW/65% of BW
-AMRAP pronated strict pull-ups
-AMRAP P.lette push-ups
-AMRAP supinated pull-ups
-AMRAP of DB snatch @ 55/35 (must alternate) in 2:00
-run 400 meters X 3 w/60 seconds rest b/t ea rep (for total run time)
*rest exactly 60 seconds b/t ea test and record results
B.down dog X10 breaths
-up dog X 10 breaths
-special shoulder #2 X 10 breaths ea
-breathe @ 3-5-7 for 2-3:00