TTT W4.S4

10' row @easy pace = 2090m warmup
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A1. Serratus anterior wall slide; 3 reps x 5; rest :30 
A2. Thoracic bridge; 3/side x 5; rest :30 
A3. Deficit curtsy lunge @30x1; 3/leg x 5; rest 2:00 
Done. Nice exercises!
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B1. Counterbalance shrimp squat; 2/leg x 4; rest :30 
B2. Quadruped single arm shoulder flexion lift offs; 3/arm x 4; rest :30 - initiate with shoulder blade 
B3. Passive hang from pull up bar; :15-:25 x 4; rest 2:00 
Done. B1 used a 2.5kg bumper; B3 25'' all sets
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C. Side plank w/ top foot elevated; :20/side x 4; rest :10 b/w sides
This made me sweat (just a little) and fired up my glutes :P
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60''+60'' bicep and forearm smash with barbell
30''+30'' trigger point smash on forearm
30''+30'' trigger point smach on pec
2' both forearms stretch on an angled bumper
60''+60'' finger stretch while on angled bumper
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2'+2' calf smash on KB (they were really tense from yesterdays DU's)
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ROMWOD
"Mother of all stretches"... Right hip in the Fragon OUCHHHHH

Slept 8h. Woke up rested
Mood is also ok