2/27/0218

A1. Single Arm Bear to Bridge; 5 reps/side x 4 sets; rest 30 seconds 
A2. Groin Mob on Foam Roller; 10 rolls into deep position x 4 sets; rest 60 seconds 
B1. Scapular Step Up; 10-12/side (slow and controlled) x 4 sets; rest 1min
B2. Table Top Plank Hold; 30 seconds x 4 sets; rest 1min 
C1. Foam Roll/Smash Hamstring; 45 sec/side x 4 sets; rest 20 seconds 
C2. PNF Hamstring Stretch; 12-15 pulses per leg x 4 sets; rest 30 seconds 
D1. 90/90 Elevated w Reach; 8-10 reaches x 4 sets; rest 30 seconds
D2. Deck Squats; 10 reps w hold in bottom x 4 sets; rest 60 seconds
A1-D2 done


Technique Focused: 
3 Sets: 
45 Double Unders 
30' DB FRWL 
7 Muscle Ups 
40' HSW (20' down and back) 
rest 2-3min bw sets 
2:45 - 3:00 - 2:55
HS walk wasn't as good as I'd like but it got the job done. I did the MU UB to try and get my heart rate higher going into the HS walks to try and get myself more comfortable being upside down with high heart and respiratory rates.


3 Sets: 
12 Box Jumps 
30' SA OH DB WL 
10 C2B 
12 K HSPUs 
rest 2-3min 
2:01 - 2:13 - 2:09
UB C2B and UB kHSPU
kHSPU felt very good today
Stepped down on the box jumps


20min Easy Assault Bike @ 120 BPM HR