5/23/2017

A1. Elbow on Knee External Rotation w DB; 10-12 reps x 5sets; rest 30 sec 
A2. Shoulder Sleeper Stretch; 30sec/arm x 5 sets; rest 30 seconds 
A3. Bent over Thumbs down DB reverse flys; 10-12 reps x 5 sets; rest 30 sec 
A4. Kneeling German Hang Stretch; 60 sec x 5 sets; rest 30 sec 
+
Assault 90 Seconds @ 325 watts 
Assault 90 Seconds @ slow spin 
x5
+
Assault 60 Seconds @ 400 watts 
Assault 60 Seconds @ slow spin 
x7 
+
Assault 30 Seconds @ 500 watts 
Assault 30 Seconds @ slow spin 
x14

No issues today, got it all done as prescribed