3/20/2017

A. Hand Stand Walk; 100' x 3 sets; rest 60 seconds 
First two sets went well. The third ended up being split up into 10' increments, I was starting to get shaky so I decided it was best to concentrate on maintaining good positions for smaller increments.

B1. Ring Muscle Ups; 7 for time x 3 sets; rest 30 seconds 
UB for all 3

B2. Pistol; 7/leg x 3 sets; rest 90 seconds 
alternated legs, no issues


15-12-9-6-3: 
DB Thrusters @ 50# 
Row Cals 
Burpees over Erg 
11:28
10/5 for the set of 15 DB thrusters, 8/4 for the set of 12, UB for the rest. I toyed with the idea of trying to go UB but decided that wouldn't have worked out well. The row was over 1300cals/hr each time. Burpees were bar-facing style over the rower and I thought I kept a good pace on those. Transitions from DB thrusters, to row to burpess were quick, but returning to the DB thrusters was a little slow


Shoulder/Scap Work
C1. Weighted Shoulder CARs; 4 reps/arm x 3 sets; rest 30 seconds 
C2. Shoulder Extension Stretch; 45 seconds x 3 sets; rest 30 seconds 
C3. Single Arm Bear to Bridge; 6 reps/arm x 3 sets; rest 30 seconds 
Done did it all