February 11th, 2017

A1. Hanging Alternating Leg Lifts ; 8/leg x 2 sets; rest 45 seconds
A2. Side Plank to Shoulder ABduction; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhVG9oTno0VEFOWktiUjFnRnJ5MkYxenltdjdV
A3. 1 Arm Hang Rotations; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhOGRiN1ZxeEVFNVBJWW1lcFlkajR6U3d0dzg4
+
11 min amrap:
7 strict hspu
11 CTB pull ups
14 cals rowing
+
B1. Hip 90/90 Switches w/ 5sec stretch on trailing leg - 3 reps x 2 sets; rest as needed
B2. Plate Squat Flow - 3 reps x 2 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 2 sets; rest as needed
C1. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 2 sets; rest as needed
C2. Face-down Shoulder Prisoner Rotations - 3 slow/controlled reps x 2 sets; rest as needed https://www.youtube.com/watch?v=m2bPi_20p1U
C3. Low-rings Kneeling German Hang - 20sec x 2 sets ; rest as needed (mild stretch)

A1. Done
A2. Done, i like these, don't know why. 
A3. These are harder than they look

4rds + 3 cals. Screwed this up and did 7 CTB and 11 strict HSPU off parallettes, idiot. Hit a wall in that fifth round on the strict hasp, slowed me down. 

B1. Done
B2. Done......video https://youtu.be/Xr45LK63_kI
B3. Done, felt good, have bringing my hands in closer to increase mobility. it also is less weight/pressure on my wrist. 
C1. Done. 
C2. These are tough. Bad with my hand behind my back. 
C3. Done.