2/21/2018

A1. Hanging Alternating Leg Lifts ; 8/leg x 3 sets; rest 45 seconds
A2. Side Plank to Shoulder ABduction; 10 reps/side x 3 sets; rest 45 seconds 
A3. 1 Arm Hang Rotations; 10 reps/side x 3 sets; rest 45 seconds 
B1. Hip 90/90 Switches w/ 5sec stretch on trailing leg - 3 reps x 3 sets; rest as needed
B2. Plate Squat Flow - 3 reps x 3 sets; rest as needed (start w/ plate overhead, drop into bottom of squat, slowly bring plate to chest and round spine from neck -> lumbar vertebre by vertebre, repeat the process in reverse, slowly press plate back overhead then stand from the squat)
B3. Overhead Squat w/ heels elevated @3131 -5-6 reps x 3 sets; rest as needed
C1. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 3 sets; rest as needed 
C2. Face-down Shoulder Prisoner Rotations - 3 slow/controlled reps x 2 sets; rest as needed 
C3. Low-rings Kneeling German Hang - 20sec x 2 sets ; rest as needed (mild stretch)
A1-C3 done

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Assault Bike 10 Seconds @ 100% effort 
rest 1:50 
x3 Sets
Wattage was above 1700 for each set
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For Time @ 100% effort: 
10 Cal Assault 
16 DB Snatches @ 50# 
4 BBJOs 
10 Cal Assault 
8 Db Power Cleans @ 50#
4 BBJOs
2:34
First ten AB cals were very fast, the second ten were not as fast

+
Assault Bike 10 Seconds @ 100% effort 
rest 1:50 
x3 sets 
Wattage was between 1400 and 1600 for these sets
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20min Easy Bike/Row