Monday

AM
15:00 Airdyne, 43-44 RPMs, with arms
+
trigger point work

PM

3 sets, easy:

500m row 

10 glute-ham raises 

15 glute-ham sit-ups 

20 alternating pistols 

(21:30)

+

2 sets:

Isometric low trap activation 

Wall climbs

Tricep pull-down 

Active flexion 

CS rows, As, Ts, IR, ER, press, Y

Lateral wall walks 

+

10 sets:

0:30 Assault bike, 60 RPMs, no arms 

0:30 Assault bike, 40 RPMs, with arms