April 7th, 2017

AM 
A1. Single Arm Bear to Bridge; 5 reps/arm x 4 sets; rest 10 sec 
A2. Band Distracted Ankle Flexion; 30 sec/leg x 4 sets; rest 10 sec 
A3. Shoulder Sleeper Stretch; 30 Sec/arm x 4 sets; rest 10 sec 
A4. Seated 90-90 Hip Rotations; 6/side x 4 sets; rest 10 sec
B1. Bent Arm Shoulder Flexion Stretch; 30 sec x 4 sets; rest 10 sec 
B2. HandStand Trap 3 Press; 8-10 reps x 4 sets; rest 10 sec 
+
4min Bike 
4min Row 
4min Locomotion 
x4 sets (keeping HR @ 140-155 BPM) 

PM
A. Clean Pulls; 3,3,2,2; rest 2min 
B. DB russian step ups; 16 alt'ing reps x5; rest 90 seconds
C1. Sumo good mornings; 10 slow controlled reps x4; rest 1 min
C2. Single leg hip thrusts; 12-15x4/side; rest 1 min
C3. Single leg RDL; 8-10x4/side; rest 1 min
D1. Wall Assited Goodmorning to Extension; 3 reps/side x4; rest 1 min
D2. Natural knee extensions; 5 reps x4; rest 1 min

AM. 

A1. - B2. Shoulders feel good. 

Could only do 24min of low bpm work. 

PM. 

A. 265, 275, 285, 295
B. did;t do these again, been irritating hip/back
C1-3. Done. Butt burn
D1-2. these are both weird. not sure if i'm doing them right.