27th
21:00 (Home)
A Shoulder ROM and Stabilization routine x 1 set
B Ido's Squat Clinic Routine x 1 set
C Wrist warmup x 1 set
D QDR static holds x3x10s/side
E1 Role into rotations into low bridge x3x4
E2 Rotations into low bridge into QDR rotational pushup x3x6
F NDA lateral pushup (2 hands) x2x20
28th
4 miles bike
10:45 (ABW)
A Band scapula routine
B1 Pullup w/feet elevated x3x3
B2 Band-assisted pistol (full-ROM) x3x3
C1 Single-leg box jump x3x5/side
C2 HeSPU (feet on box) x8,10 (against wall, legs bent) x1,2
D Pike compression x5x10s
E Kipup (w/hands) x3 (w/o hands) x3
F 45 degree back raise 15x15
S Calf x45s/side
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