March 18th, 2017

5 Sets: 
30 Sec Row @ 1:45/500m pace 
30 Sec Rest 
30 Sec Ski @ 1:50/500m pace 
30 sec Rest 
30 Sec Bike @ 400 watts 
30 Sec Rest 
+
A1. Feet elevated back bridge hold; 15 seconds x2; rest 40 sec
A2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 15 reps w/ 2 sec hold at end range x2; rest 2 min
B1. FLR on rings in full external rotation; 20 seconds x2; rest 2 min
B2. Bent arm 90 degree isometric rope hang; 20 seconds x2; rest 2 min
C1. Slow controlled loaded passthroughs (2.5# on pvc); 3 slow
controlled reps in normal grip and eagle grip) x2; rest 1 min
C2. Assisted german hangs; 20 seconds x2; rest 1 min
C3. Shoulder extension plank hold; 20 seconds x2; rest 1 min
D1. Side plank; 30 seconds x3; rest 30 sec
D2. Hollow body hold; 30 seconds x3; rest 30 sec

30/30s - good breathing. nothing hard

A1-D2. complete. everything feels good on these.