11/11

A. Lat pull down, 8-10 x 4; rest 1:30

70# (10), 85# (8), 85# (8), 70# (10). 

B. Hollow body hold :15-:20 sec into 9-12 lemon squeezers x 4, rest 1 min

:20 and 12 for all. 

+

2-4 unbroken push ups
8 box jumps
2 min row @ 85-90% 

Round 1: 471 meters 

Round 2: 477 meters 

Round 3: 477 meters 

Round 4: 474 meters 

+

Thread the needle

Puppy dog stretch