A1. Flow Underswitch; 10/side x 5 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 5 sets; rest 45 seconds https://www.youtube.com/watch?v=pom7IF-lRVw
B1. Reverse Grip wtd. Dislocated; 8x5; rest 1m (SLOW)
B2. Hanging Active Shoulder Circles; 8 forward/ 8 reverse x5 sets; rest 30 seconds 
B3. Tall Kneeling Sand Bag Side to Side; 4/side x 5 sets; rest 30 seconds 
B4. Side Plank Arch Up; 8 reps x 5 sets; rest as needed - Great movement work. Not a big fan on tall kneeling sandbag (too much pressure on knee). Subbed out landmine rainbows. 
+
(not sure if you hit the paces I text last week, but see if these are manageable) 
Skierg 1k @ 2:02 pace 
rest 30 sec 
Skierg 1k @ 2:00 pace 
rest 30 sec 
Skierg 1k @ 1:58 pace 
rest 3min 
x2 total sets - Managed to hold paces. Had to rest 5 min between sets. This was really tough for me to hold, but it was an awesome push. Getting the hang of technique and little bit more comfortable.