Wednesday, May 23rd 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
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A1. Wtd Ring Dip; 4-5 reps x 5 sets; rest 1min 
A2. Uneven Grip Wtd Pull-ups; 6 reps/arm on top x 5 sets; rest 2min 
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For Time: 
80 Pull-ups 
160 Push-ups 
240 Air Squats 
1mile Run 

Movement work complete. I think these are REALLY helping my shoulder stay healthy while I'm smashing my upper body prepping for Murph. good stuff. Thank you. 

A1. 35 for all set
A2. Used unbalanced rings for pull-ups this week. I think the towel hurt my wrist last week. 

Used vest:

80 Pull up - 5:55
160 push ups - 15:39
240 squats - 24:10
800m run - 28:50 total time - was able to steady move through upper body. did big sets on squats