am:
Relaxed DROM for neck
+
1 rd Ld. Stretching:
Internal Rotation stretch - try to pin your shoulder w/something and int. rotate
60 sec Lat/Tri Plank
60 sec Supine DB Flye stretch
10 reps Wall HS Stretch + 10 sec hold
A. HSPU: 3 x 6, rest 3 min 6, 4/2, 2/1/1/1/1
B. Kipping HSPU practice - 7 min 2sets of two (lots of work to do here)
C. Row 1000m time trial. 3:11
pm:
Run 25 min @Z1 Run complete
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