9/1/17 Slet 7.5 hours. Wt. 194.6. 8/10

Dynamic Upper Body Prep - 10-15min 

A. Double-lax Ball T-spine Crunches - 1 pass on entire spine

B. Kneeling Thoracic Rotations - 4-5 slow/controlled rotations ea direction

C. Rock Back Breathing - 4-5 reps (reach further with each rep)

*https://www.youtube.com/watch?v=6Yc_QUlWTME

D. Yoga Push-up w/ exaggerated shoulder flexion - 4-5 slow/controlled reps

E. Scap Pull-up - 6-8 slow/controlled reps

+

500m Row building effort each 100m from easy to faster than 2k

4 rounds 2:10,2:05,2:00,1:55,1:48

AMRAP UB Strict Pull-ups in 2 sets (15sec rest b/t each) 

5,3: 5,3: 5,2: 4,2

AMRAP UB Push-ups w/ hands on DB's in 2 sets (15sec rest)

10,7/11,6/11,5/10,4

AMRAP UB Inverted Bar Rows in 2 sets (15sec rest)

7,6/7,5/6,4/6,4

Rest 3-4min

x4 sets

+

15min self-directed Upper-body mobility (pec / lat release & stretch + t-spine rotational work)

Carbs 180g, Fat 73g, Protein 160g