March 15th, 2017

AM 
40min AMRAP @ smooth manageable pace (HR below 150bpm): 
Row 500m 
100' Single Arm Farmers Carry R ARM 
100' Single Arm Farmers Carry L ARM 
Assault Bike 90 seconds @ 250 watts 
100' Reverse Weighted Bear Crawl 
20 Sec side plank R side 
20 Sec side plank L side 
30 Double Unders 


PM
A. Hand Stand Trap 3 Press; 8 reps x 3 sets; rest as needed bw sets 
B. Strict Lean Away Pull-ups; 6-8 reps @ 3111 tempo x 3 sets; rest 2min 
C1. Planche Lean; 20 sec x 3 sets; rest 40 seconds 
C2. Tuck Front Lever; 10-15 sec x 3 sets; rest 60-90 seconds 
D1. Weighted Shoulder CARs; 5 slow and controlled rotations each way x 3 sets; rest 30 sec 
D2. Shoulder Extension Stretch; 60 sec x 3 sets; rest 30 seconds 
D3. Bent Arm Hang; 20 sec x 3 sets; rest as needed 

Not gonna lie to ya. I combined these in the PM. Friggin coldest damn days of the year are first morning I'm trying to train. Couldn't do it, my Florida blood wasn't having it. also, I only have a small garage, so the AM as written is tough to do when its 20 outside, fine when it warms up. 

40min AMRAP - used 70# KB. row was 1:58-2:00. went faster each time. did 4rds + :20 AB. constant movement good sweat. 

A. Did off parallettes. felt very good. good movement in shoulder/scap. I think that is purpose of these?
B. did 7 each set, lat is feeling better from last week. 
C1. completed, feeling a stretch in bicep and chest
C2. complete, not hard for 15sec
D1. used 5lb plate. burned the shoulders a bit
D2. completed. felt good
D3. done. supinated grip was in all videos, so thats what I did.