7/18

A.  Dumbbell push press, 8x4; rest 1:30

Did this. 4 rounds by 8. 

12.5#, 15#, 20#, 15#

B. Single sided dumbbell row, 8x4; rest 1:30 between sets

Did this. 20# each arm. 4 rounds of 8 each arm. 

+

15 Burpees

Run 400 m@hard but repeatable pace

rest 2-3 min

x4

Did this. All 400s were similar time. 

+

10 Scorpians with a pause to stretch anterior shoulder

:30 sec puppy dog stretch

Did this. 

Shoulder is a bit sore, but I think it'll go away.