Warmup, 1 round:
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
Bridge Leans - 10 + 10" hold last rep.
Scap Sequence x 1 (10 reps ea.)
+ extra Tricep/Lat plank stretch
A. HSPU: one rep EMOM for max of 10 min, stop if pain. Complete. No pain. 2 tng reps @ min 10 just because I felt strong. Woooooo Hoooooo!!
B. DB One Arm Press, seated: 3 x 4-6 @ 31X1, rest 2 min 45lbx6, 50lbx6, 55lbx6 (left is a bit weaker, but was able to muscle it out. more like a 3030 tempo)
C1. Strict Ring Support: 4 x 25 sec, rest 2 min Pretty shaky on the third set, and hard to hold the scaps down and back.
notes-scaps down & back, arms locked, rings turned out 45 deg. Ensure chest up as much as possible.
C2. Tucked Front Lever Pullups: 4 x 2-5 @ 31X1, rest 2 min Went well, but would like more ROM on the concentric.
D. Bent Over Trap 3 Raise: 3 x 4-6 @ 4010, rest 60 sec 20lbx6, 20lbx6, 25lbx4
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