Sat 2/25:

am:
3 rounds:
 Jump Rope - 2 min  - mixed patterns (X-over, slalom hops, hip turns, high knee, etc)
Band Shoulder Sequence
Scap Sequence
rest 60 sec  Shoulders were toasted
+
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 
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 - try for 6-10 reps.
+
Relaxed groin/ham/HF stretches


pm:
Relaxed walk - 20-30min