10/3

A.  Single sided ring rows, 8 each sidex3; rest as needed

Did this. 

B. Push ups, accumulate 15 quality reps (not on your knees)

Did this. Took awhile. 

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12 min AMRAP:

:10 Sec static ring hold

4 Hanging knee raises

Farmers carry moderate load right arm :20 sec

Farmers carry moderate load left arm :20 sec

Assault bike 20 calories

Did this. Used 35# KB for farmers carry. 

Did 3 full rounds.

The knee raisers are good for my arm. I can feel it stretching out the tight tissue (which the PT had told me last year was a good thing). 

 

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Foam roll thoracic and lats and pecs

Did this.