1. Stephen says:

    AM
    10:00 Assault Bike @ Z1
    PM
    3 rounds not for time:
    12 scap pull-ups
    12 barbell overhead shrugs
    12 scap push-ups
    :30/side sleeper stretch
    +
    A. Air squats w/slingshot, 2 x 60; 2:00 rest
    B. Russian kettlebell swings, 2 x 30 @ 70; 2:00 rest
    C1. 1-arm DB row, 3 x 5-6, 10X0; :60 rest
    C2. 1-arm DB bench press, 3 x 5-6, 11X1; :60 rest
    D1. Peterson step-ups, 2 x 60/side to blue mats; :30 between sides, :30 rest
    D2. Reverse hypers, 2 x 20 moderate; :60 rest
    +
    walk out to tracks and back

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