Thurs Feb 5th

 Sleep: got 6 hours - hosted a mobility workshop at my gym late and then had to get up early for work  

Mood: feeling tired for sure

Stress: minimal


Shoulder Drills: 
Side Lying Ext Rot 1x12/side 1kg
Banded Bent Arm Ext Rot 1x12
Banded Alternating Bent Arm Ext Rot 1x6/side
Band Pullaparts 1x12
Subscap Gemini Release 
Wall SA Bent Arm Rotations 1x12/side 1kg
Sequenced Rotation to Press 1x12/side 1kg

https://www.youtube.com/watch?v=bQ572vOYPvk
+
3 Sets: 
C2 Bike 30 Calories @ incremental Efforts
10 @ 10 min pace
10 @ 90 sec pace
10 @ max effort
directly into: 
60 Double Unders 
Rest 3 min
Row 30 Cals @ incremental efforts
10 @ 2k pace 
10 @ 1k pace
10 @ 500m pace 
directly into: 
60 Double Unders 
rest 4min bw sets

Did 2 sets with towing and it didn’t feel wonderful on the shoulder so I did the last set as two bikes. Legs felt super heavy so I had a hard time going unbroken on the double unders. Was able to steadily hold 20 and hit a couple 30-40s.

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