A1. Hand Stand Trap 3 Press; 10 x 5 sets; rest 30 seconds - Subbed Trap 3 Raise on bench. Used 8# each hand for 5 sets of 10.
A2. Banded Elbow Extensions; 15 reps x 5 sets; rest 60 seconds - Done.
B. DB Bicep Curls; 12-15 reps x 5 sets; rest 90 seconds bw sets - 25# for 15 reps across each set.
D1. Elbow on Knee External Rotation; 10-12 reps x 5 sets; rest 20 sec - 12# across each set.
D2. Banded Ys; 12 reps x 5 sets; rest 20 sec - Done.
D3. Bat Wing Rows; 10 reps + 2 sec pause each rep x 5 sets; rest 60 seconds - 25# across each set.
Completed D1-3. Great scap routine. Always leaves my shoulders feeling bullet proof!
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Row 1k @ 1:55/500m pace
rest 30 seconds
x6 sets
(rest 3min bw sets 3-4)
Completed. Held an avgerage of 1:52-1:53/500m. I was worried about not being able to maintain split, but this ended up being not as difficult as expected. Mind and body were feeling great through this. No pain in joints today. Happy with the outcome today!