2/17

 Jump Rope - 5 min @Z1 - mixed patterns (X-over, slalom hops, hip turns, high knee, etc)  2 :10 breaks
+
Run 5 min @Z1
+
2 rounds, little rest:
Tricep/Lat Plank Stretch w/25lb bar - 60 sec 
Skin the Cat Hang - 30 sec (Rd 1: 10 sec knuckles to roof, 10 sec neutral, 10 sec palm up; rd 2 - 30 sec palm up only)
Eagle Grip Dislocates - 10 reps (off box, heavily spotted. Make the movement smooth and pain free)
Bridge Leans - 10 reps + 10 sec hold last rep
Jefferson Curls - 10 reps + 10 sec hold last rep ~45lb bar
+
Play with Low Bridge Rotations for 3-5 min  These were different and fun.  Started on wall for 2 each side then onto the floor.  managed to get 2 in each direction.
+
10 min @Ez pace - flow; move thru the following at your choice:  Stood up once at the 5min mark.  Lateral squats got tough.
Lateral Pushups
Spinal Rocks
Shinbox Switches
Mtn Climber twists
Squat Sequence segments