April 14th 2017

AM 
A1. Single Arm Bear to Bridge; 5 reps/arm x 5 sets; rest 10 sec 
A2. Band Distracted Ankle Flexion; 30 sec/leg x 5 sets; rest 10 sec 
A3. Shoulder Sleeper Stretch; 30 Sec/arm x 5 sets; rest 10 sec 
A4. Seated 90-90 Hip Rotations; 6/side x 5 sets; rest 10 sec
B1. Bent Arm Shoulder Flexion Stretch; 30 sec x 5 sets; rest 10 sec 
B2. HandStand Trap 3 Press; 8-10 reps x 5 sets; rest 10 sec 
+
20min Bike @ 225 watts 
20min Row @ 2:10 pace 

PM
A. Clean Pulls; 3,2,1; rest 2min 
B. DB russian step ups; 14 alt'ing reps x5; rest 90 seconds
C1. Sumo good mornings; 6-8 slow controlled reps x4; rest 1 min
C2. Single leg hip thrusts; 8-10x4/side; rest 1 min
C3. Single leg RDL; 6-8x4/side; rest 1 min
D1. Wall Assited Goodmorning to Extension; 3 reps/side x5; rest 1 min
D2. Natural knee extensions; 5 reps x5; rest 1 min

AM 

Completed all movements. Handstand trap done for the first time from the ground. Never done before. 

Finished aerobic all on pace. Row was about 2:07. Bike was right on. 

PM

A. 285, 305, 315, 325....these felt very good today. nothing weird. 
B. Bothers my leg didn't do it
C1-C3. Butt burn
D1-D2. Done.