Tuesday, June 12th 2018

4min Easy Assault
4min Easy Row
4min Easy Ski (or Run)
4min @ 95-100% AMRAP:
35 Double Unders
8 Burpees
8 TTB
x3 sets
+
A1. Med Ball T-Spine CAR; 3 eac way x 3 sets; rest 30 seconds - https://www.instagram.com/p/BdkkHhanNCq/?taken-by=ando_pfs
A2. Bear Position Ball Shoulder Reach; 5 each hand x 3 sets; rest 90 seconds -https://www.instagram.com/p/Bcpu-s-HMPy/?taken-by=ando_pfs
B1. Pigeon to T Spine Rotation; 6 slow and controlled rotations each leg x 3 sets; rest 30 seconds - https://www.instagram.com/p/BduzAYdnAb1/?taken-by=ando_pfs
B2. Groin Rocks w Int Rot; 12-15 rocks x 3 sets; rest 60 seconds https://www.youtube.com/watch?v=6yef5dangSs
C1. Single Arm Bear to Bridge; 5 reps/side x 3 sets; rest 30 seconds
C2. Groin Mob on Foam Roller; 10 rolls into deep position x 3 sets; rest 60 seconds - https://www.instagram.com/p/BcIqXjJnylP/?taken-by=ando_pfs

1st AMRAP - 3rd + 2 T2B...had to stop and tie shoe
2nd AMRAP - 3rd + 4 T2B
3rd AMRAP - 4rd

Again, did run/row/AB to keep same as last week. Runs were consistent, row and AB slowed a little in 2nd and 3rd but only 5ish%. Wanted to build my speed and pace each round on the 4min AMRAPs. I have been burpees jump and touch 6in above head. so a little harder and slower. Legs feeling much better. Went and saw PT today, had some needle work and cupping done. trying to just get regular maintenance work and stay ahead. Lat is also feeling much better felt nothing today. would like to continue to rest it though.

Didn't have time for movement work. Will do tomorrow or on Thursday.