Daily score: 7 (a bit stiff, sore shins)
#1
Gymnastic bodies:
- Handstand
4/2/2.5/3.5/5
+
15 min amrap:
15 sec row sprint
5 strict pull ups
5 strict press @75% estimated 1rm
15 sec ski sprint
5 ring rows (feet above rings)
5 strict dips
4 rounds
Strict press at 70#
+
A1. DB external rotation eccentric; 15 reps x3/side; rest 30 sec
https://www.youtube.com/shorts/JQHttlGoDic
A2. Internal rotation eccentric; 15 reps x3/side; rest 30 sec
https://www.youtube.com/shorts/AhjXK1BqgpU
A3. Butterfly row; 5 reps x3; rest as needed
https://www.youtube.com/shorts/zPzRAG47G3s
Done, 12#s on the db external rotations
Great session. Body handled tennis last night pretty well. Loved all this. Felt efficient and challenging. Thanks!
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