1. Stephen says:

    AM
    10:00 Assault Bike @ Z1

    PM
    A1. Incline DB retractions w/palms facing each other, 3 x 12; :30 rest
    A2. Trap 3 initiated w/scap retraction, 3 x 12; :30 rest
    A3. Internal rotations on flat bench, 3 x 12; :60 rest
    B1. Single-arm DB walking lunges, 3 x 30m (switch hands @ 15m); :90 rest
    B2. Romanian deadlifts, 4-3-2, 3010; :90 rest
    C1. Peterson step-ups, 3 x 20/side to blue mats; :30 between sides, :30 rest
    C2. Reverse hypers, 3 x 10-15 light/moderate; :90 rest
    D1. Axle Pendlay row, 3 x 8-10 10X0; :60 rest
    D2. Axle floor press, 3 x 8-10, 10X0; :60 rest
    +
    walk out to tracks and back

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