2/6/2018

A1. T-Spine Rotation over Foam Roller; 5 each way x5 sets; rest 30 seconds 
A2. Pigeon to T Spine Rotation; 6 slow and controlled rotations each leg x 5 sets; rest 30 seconds
B. HSW; 25' for time AFAP x 8 sets; rest as needed to ensure speed 
Each set was UB and between 11-15 seconds. I was pretty arched throughout my T-spine in these, however


Row 1k @ 1:50/500m pace, into: 
15 TTB 
15 Box Jumps 
60 Double Unders 
rest 4min 
x4 sets
Set 1 - 5:53
Set 2 - 6:05
Set 3 - 6:40
Set 4 - 6:30

I went UB on each set of T2B and dubs, for the box jumps I stepped down after each rep. The box jumps and the transition from the row to T2B were where I accumulated a lot of time. The row times were pretty rough, the first two were at or slightly below 1:50/500m and the last two were around 1:50.5/500m pace