1/1/2019

Warm-up:
Crossover Sym routine +
A1. Standing Shoulder Extension Stretch; 30 sec x 2 sets; rest 30 seconds
A2. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 2 sets; rest as needed https://www.youtube.com/watch?v=RqRPvQDoWXg
A3. Kneeling German Hang; 30 sec x 2 sets; rest 30 seconds
A4. Face-down Shoulder Prisoner Rotations - 4 slow/controlled reps x 2 sets; rest as needed https://www.youtube.com/watch?v=m2bPi_20p1U
+
B1. Banded Lateral Walk; 15m x 2 sets; rest 0 sec
B2. Banded Forward Walk; 15m x 2 sets; rest 0 sec
B3. Side lying hip internal rotation; 10 reps/leg x 2 sets; rest 0 sec - https://www.youtube.com/watch?v=JfATXlFslPc
B4. Side lying hip external rotation; 10 reps /eg x 2 sets; rest 0 sec - https://www.youtube.com/watch?v=G0saM-Ey44Q
+
Knee Work:
C1. Wall Squat Hold; 30 sec hold in bent position x 2 sets; rest 30 seconds
C2. IT Band Stretch; 45-60 seconds x 2 sets; rest 30 seconds https://www.youtube.com/watch?v=MO2ZNz03YEI
C3. Couch Stretch; 45-60 seconds x 2 sets; rest 30 seconds

A1-C3 completed

+
For Time:
1mile Run
3000m Row
5000m Bike 

I forget the total time, as I was not paying attention to the clock when I got off the bike. However, the mile run took 7:30, the 3k row took 12:12, and the 5k bike took 8:14. There was probably 15-20 seconds between the implements. Overall this was about an 80% effort, but I was happy I kept consistent paces on everything.