1. Stephen says:

    AM
    15:00 Assault Bike @ Z1

    PM
    3 rounds not for time:
    12 incline DB retractions w/palms facing each other
    12 Trap 3 initiated w/scap retraction
    12 internal rotations on flat bench
    +
    A1. Single-arm KB front rack squats, 3 x 20 (switch arms @ 10), 2010; :60 rest
    A2. Single-leg band good mornings, 3 x 10, 4010; :30 between legs, :60 rest
    B1. Bar dips, 3 x 5, 3111; :90 rest
    B2. Ring pull-ups, 3 x 6, 4010; :90 rest
    C1. Lying DB tricep extension, 3 x 8 @ 40/hand, 3010; :30 rest
    C2. Concentration curls, 3 x 6-8/side @ 40, 3010; :30 rest
    C3. Standing calf raises, 3 x 15/side, 21X0; :30 rest
    +
    walk out to tracks and back

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