Wednesday, May 16th 2018

A1. T-Spine Rotation over Foam Roller; 5 each way x 3 sets; rest 30 seconds - https://www.instagram.com/p/BcFhzc-Hdhg/?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. Quadruped T Spine Reach w Lift Off at end range; 5 deep reps x 3 sets; rest 1min - https://www.instagram.com/p/BdD4x5nHz9G/?taken-by=ando_pfs
+
A1. Wtd Ring Dip; 6-8 reps x 4 sets; rest 1min 
A2. Uneven Grip Wtd Pull-ups; 6 reps/arm on top x 4 sets; rest 2min 
+
2400m Run 
*Every 2nd minute perform 1 round of: 
5 Pull-ups 
10 Push-ups 
15 Air Squats 
*also start with the 5-10-15 at the start of the clock


Completed all movement work. Everything feels pretty good. 

A1. 16, 35, 35, 35
A2. 16, 16, 16, 16 - used a towel around bar for off hand

Really now way to just run and then do cindy every 2:00min so did this:

2rd Cindy
400m
1rd
400m
2rd
400m
1rd
400m
2rd
400m
1rd
400m
2rd

Total time 23:06...everything unbroken, using a vest