11/22/2016

A1. Feet elevated back bridge hold; 20 seconds x3; rest 40 sec
A2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 15 reps w/ 2 sec hold at end range x3; rest 2 min
Did this after everything, I've been doing the Crossover Symmetry Iron Scap Protocol regularly and will continue to do so

B1. FLR on rings in full external rotation; 25 seconds x3; rest 2 min
B2. Bent arm 90 degree isometric rope hang; 25 seconds x3; rest 2 min
Done and done

+

4 Sets: 
Assault Bike 2min with an ascending build up every 20 seconds as follows: 
Built every :20, the airdyne display wasn't very cooperative and jumped around. However, I pushed the pace on this.

Then, for Time (at 95% effort): 
15 Cal Row 
150 m Run 
15 Cal Assault Bike 
rest 4min bw each set 
Set 1 = Row, Run, Bike (forgot to start the timer for this one, woops)
Set 2 = Run, Row, Bike (3:11)
Set 3 = Bike, Row, Run (3:16)
Set 4 = Run, Bike, Row (3:16)