12.20.17

Fitness
A.4 sets
-back squat @ 20X0 X 3
-ring rows @ 1111 X 8-10
-OA lat X 5 breaths ea
-8 point plank X 25 seconds
-plow-to-side-sit X 10 (alt)
-rest 30 seconds
B.10 reps inch worm
-20 rocks
-seated spinal twist X 10 breaths ea
-breathe @ 3-5-7 for 2-3:00

Performance
A.30 Minute Block
-kneeling DB OH press @ 1111 X 8
-ring rows @ 1011 X 10
-down dog X 5 breaths
-½ rolls from sphinx X 10 (alt)
-row 175 meters or AB .3 miles  @ 90%
-rest 30 seconds
-5-10 hamstring rocks ea side
B.bretzel X 10 breaths ea
-breathe @ 3-5-7 for 2-3:00