Sat 3/10

2 rounds:
 Jump Rope - 2 min  - mixed patterns (X-over, slalom hops, hip turns, high knee, etc)
Band Shoulder Sequence
Scap Sequence
rest 60 sec
+
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 - 5 reps - try to pull hips as high as possible.

A1. Weighted Pullups: 4 x 6,4,2,6 @ 20X1, rest 2 min  53,70,90,60.5
A2. CG Bench Press: 4 x 6,4,2,6 @ 20X1, rest 2 min 245,265x3,280,245x5
B1. Tucked Front Lever Pullups: 3 x 5-7 @ 31X1, rest 20 sec  6,5,3
B2. Supine Bar Rows (undergrip): 3 x 8-10 @ 30X1, rest 20 sec 115x7,95x8,95x8
B3. Band Pull-Aparts: 3 x 12-15 @ 2121, rest 3 min