A1. Flow Underswitch; 10/side x 3 sets; rest 45 seconds (try to go into deep ranges opening up hips, ankles and knees) https://www.youtube.com/watch?v=l3S6qMmx63g
A2. Forward Plank With Underneath Reach; 8-10side x 3 sets; rest 45 seconds https://www.youtube.com/watch?v=pom7IF-lRVw
B1. Reverse Grip wtd. Dislocated; 8x3; rest 1m (SLOW)
B2. Hanging Active Shoulder Circles; 8 forward/ 8 reverse x3 sets; rest 30 seconds 
B3. Tall Kneeling Sand Bag Side to Side; 4/side x 3 sets; rest 30 seconds 
B4. Side Plank Arch Up; 8 reps x 3 sets; rest as needed 
Great flow work. +
Skierg 1k @ 1:57 pace 
rest 30 sec 
Skierg 1k @ 1:56 pace 
rest 30 sec 
Skierg 1k @ 1:55 pace 
rest 3min 
x2 total sets - This implement crushes my soul! Getting used to technique, still getting a feel for it. Pace was a little aggressive for me. First set I hit 1:56, 2:04, 2:03 and second set I hit 2:04, 2:02, 1:59. Last set I found my grove. Definitely want to keep playing around with this.