12/4/2020

A1. Single Arm Bear To Bridge; 5 reps/side x 3 sets; rest 45 seconds
A2. 1 Arm Hang Rotations; 10 reps/side x 3 sets; rest 45 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhOGRiN1ZxeEVFNVBJWW1lcFlkajR6U3d0dzg4
B1. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 3 sets; rest as needed https://www.youtube.com/watch?v=RqRPvQDoWXg
B2. Face-down Shoulder Prisoner Rotations - 3 slow/controlled reps x 3 sets; rest as needed https://www.youtube.com/watch?v=m2bPi_20p1U
B3. Serratus Wall Slides; 10-12 reps x 3 sets; rest 1min https://www.youtube.com/watch?v=EugElNVC2BU

10 Front Squats @ 100#

8 Cal Bike
10 Front Squats @ 100#
rest 1min
8 Cal Bike
10 Back Squats @ 100#
8 Cal Bke
rest 3min
10 Back Squats @ 100#
8 Cal Bike
10 Back Squats @ 100#
rest 1min
8 Cal Bike
10 Front Squats @ 100#
8 Cal Bike
rest as needed
x2 TOTAL SETS 

Set 1) 1:18 - 1:29 - 1:30 - 1:23

Set 2) 1:17 - 1:38 - 1:38 - 1:30

My legs felt like jello, went UB on all the squats and held 1200 cals/hr on the C2 bike