Fri 6/1:

Z1/Skill

Airdyne 10 min @Z1  Complete
+
10 + 10 sec of the following:
Wall Chest thru Stretch in HS
Wide Stance good mornings (empty bar)
Bridge Leans
Ginga Lunges  all complete
+
Practice butterfly kips/pullups for ~5 min  7sets of 10reps unbroken
+
5/5,4/4,3/3,2/2,1/1 rep rounds: (go slow enough to stay in Z1)
Rotations thru Low Bridge
Lateral Pushups
(try to rest only in low squat, if you stand do 5 strict burpees)  I broke twice; 10 burpees.  Was sweating like a pig after this one
+
5 x 3/arm TGU + Side Bridge 3 sec, light weight - focus on scap retraction/depression at all angles.  Complete with 35lb kb.  The initial roll up and onto the elbow is the toughest movement in which to keep the scaps retracted.
+
5 min cooldown run  complete