A. Warmup to 3 sets of 20 @50% of back squat on reverse hyper
54kilo
B. Accumulate 3 min l sit hold
Done worked with plates under feet hard for me.
C. Tabata HS hold on wall on pbars
:20 hold :10 rest x8
Done. Hard kicking up with my left foot so not my HS foot! Shoulder felt ok better than has lately.
D. 5 min of scap work
E. 3x20 core rotational movements
Did 5x20easy
F. 5 rds w/1 leg on pedal
10 cal bike
10 cal erg
12:07 avg pace on AB 187 watts.
I got winded but not like a hard winded more of a shoulder burn wind and literally 1 min after done I'm fine.
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