1/10

Shoulder/band series x 1; scap series x 1

+

2 rounds:

Shoulder stretch complex x 2 min (from video)  This was tough.  Neck got fatigued 

Active PVC Raise:  x 10 + 10 sec hold

Down Dog Shoulder Stretch:  x 30 sec; rest as needed

notes-don't worry a/b legs; let chest sink thru arms opening shoulders

A1. One Arm DB Rows: 4 x 8,6,4,8 @ 30X1; rest 90 sec  55, 80, 100, 80

A2. Single Arm DB Press: 4 x 8-10 @ 3011; rest 90 sec  35, 40, 45x9R/8L, 45x10 L/R

notes-seated, test this movement. No pain.

B1. Powell Raise: 3 x 6-8 @ 3010; rest 75 sec  10, 15, 20x6/arm

B2. Dips: 3 x 6-8 @3011; rest 75 sec  20, 35, 55x6

C1. Eagle Grip L-Hang: 3 x amsap; rest 60 sec  10sec, 12sec, 12sec

C2. Anchored Situps: 3 x 25; rest 60 sec  unbroken