1/25

A.  Eccentric pull ups, 2-3x4; rest 2 min * send videoagain

Did this. 3 each round. 4 rounds. Sent video. 

B1. Hollow body hold, :15 secx4; rest :30 sec 

B2. Hollow body arch, :15 secx4; rest :30 sec 

Did this. No problems. 

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8 Dumbbell push press 20-25#

10 Ring rows

12 V ups

rest 1:30

x4

Did this. One of the coaches send I was doing the push press wrong and was pushing out and away from my head. He suggested dropping down weight. So after the second round I switched to 12# DBs. Otherwise did it as listed. 

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C.  T raises, 10x3; rest 1 min *send video

Did this with 5# dumbbells. Sent video. 

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Foam roll lats and thoracic
:30 sec puppy dog stretch
Banded lat stretch

Did this. Super tight all over. Scheduled for a massage tomorrow so that'll help.