2/3

Jump Rope - 5 min @Z1 - mixed patterns (X-over, slalom hops, hip turns, high knee, etc)  calves were screaming after min 2.
+
7 min continuous movement @70%:
Crocodile Pushup Walk
Sideways Crabwalk, hips as high as possible (table position)
Sampson Lunge (open shoulders, press up; back leg straight)
3 Extended Inchworms (also compress as much as possible - 6 mini steps at end range)complete
+
3 rounds, little rest:
Tricep/Lat Plank Stretch w/25lb bar - 60 sec 
Skin the Cat Hang - 30 sec (10 sec knuckles to roof, 10 sec neutral, 10 sec palm up)
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  complete (good progress on all from first round to third)
+
10-15 min relaxed stretches, your choice (make these easy)
Include 2-3 sets of wall forearm stretch
Wiped out most of the day today.  Up late last night, but slept in and did this one at lunch.  Energy was very low through-out the whole workout.