March 22nd, 2017

AM 
50min 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 4 sets; rest as needed bw sets 
B. Strict Lean Away Pull-ups; 6-8 reps @ 3111 tempo x 4 sets; rest 2min 
C1. Planche Lean; 20 sec x 4 sets; rest 40 seconds 
C2. Tuck Front Lever; 10-15 sec x 4 sets; rest 60-90 seconds 
D1. Weighted Shoulder CARs; 5 slow and controlled rotations each way x 4 sets; rest 30 sec 
D2. Shoulder Extension Stretch; 60 sec x 4 sets; rest 30 seconds 
D3. Bent Arm Hang; 20 sec x 4 sets; rest as needed 

AM. Complete

PM. B. Armpit/Lat is feeling better. 7-8 reps each set.