4/4/2017

A1. Feet elevated back bridge hold; 15 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
B1. FLR on rings in full external rotation; 20 seconds x3; rest 2 min
B2. Bent arm 90 degree isometric rope hang; 20 seconds x3; rest 2 min
C1. Slow controlled loaded passthroughs (2.5# on pvc); 3 slow
controlled reps in normal grip and eagle grip) x3; rest 1 min
C2. Assisted german hangs; 20 seconds x3; rest 1 min
C3. Shoulder extension plank hold; 20 seconds x3; rest 1 min
D1. Side plank; 20 seconds x3; rest 40 sec
D2. Hollow body hold; 20 seconds x3; rest 40 sec
+
3min Row @ 1:58 pace
1min rest
3min Bike @ 325 watts
1min rest
3min Sled Drag
2min rest 

x2 total sets

Did it all, no issues, mission accomplished