11/21/19 Easy conditioning but hard exercise variants

Inspirometer max/max 0:40 On/ 0:20 Off 10x1
Vaccuums
Bend the fire
"Singles" alternated for 5:00

Dislocates
Scarecrow, yellow mini band, wall squats
Loaded trap stretches, yellow mini band
~10:00

Rapid hand action 1:00 On/ 0:30 Off
8x1
Rest ~5:00

3 count triple pause (bottom, mid, bottom) chair PU
3
8x2
19 reps total

Filed #1 close with 5-8 count negative
9x1 Some whiffs lefty, NBD
20:00

2 Hand 40kg Deadlift+ dbled red mini band
10x6
60 reps total
20:00

Calf raise
1, 2, 3, 4, 5, 6, 7, 8, 9,10, 11, 12, 13
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12
1, 2, 3, 4
10:00 Focused on tightness and shoulders back and down

Red mini harness walk, front then back once each for ~1:00, really liked this have to incorporate them more

Wall sits
0:40, 0:22, 0:28, 0:30, 0:31, 0:29
3:00 total took 10:00 all in all. VMO burned

An hour later did
Trainer 3 count OC+10 count negative + 2H deadliftx3 1H deadliftx1/1 with 40kg
6x1
Deadlifts
4x1
deadlifts
2x1
deadlifts
1
Deadlifts