1. Stephen says:

    AM
    10:00 Assault Bike @ Z1
    PM
    3 rounds not for time:
    12/side 1-arm DB retractions
    12/side 1-arm DB protractions
    :30/side sleeper stretch
    +
    A1. Axle glute bridge, 3 x 6-8, 10X1; :30 rest
    A2. Unweighted glute-ham raises, 3 x 15, 20X1; :30 rest
    A3. Weighted strict ring dips, 3 x 2-3, 11X1; :30 rest
    A4. Weighted strict pronated pull-ups, 3 x 2-3, 11X0; :30 rest
    A5. Axle bar JM presses, 3 x 4-5, 20X0; :30 rest
    A6. DB preacher curl, 3 x 4-5/side, 20X0; no rest between sides, :30 rest
    A7. DB standing calf raises, 3 x 4-5/side; 2:00 rest
    +
    walk out to tracks and back

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