Tuesday, June 5th 2018

4min Easy Assault 
4min Easy Row 
4min Easy Ski (or Run) 
3min @ 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

Set 1 - 3rds
Set 2 - 3rds
Set 3 - 3rds.....unbroken on all sets, really steady on all parts

I did run/row/ab in that order.


Movement work done as well. Lat felt fine on T2B, so def improving since I couldn't do it 3-4 days ago. More rest needed before more pulling though.