4.20.18

A1. 5 min row @ 2:13, Rest 1 min
A2. Internal Hip Rotations 10 alt. reps, Rest 30 sec
*The drill starts at about 2:30 in. 
https://youtu.be/467LzgP01Os
A3. 3 Cone Touch drill- touch each cone 3 times on each side, 10 sec. transition back to rower 
https://www.youtube.com/watch?v=fd9PYWvt_9w
x3

Row splits: 2:13.0 for all 3 sets, feeling good there

My internal rotations is shitty (L side feels worse than R):

B1. 5 min AB @ 220W, Rest 1 min
B2. 10 Lying banded abduction ea. side, Rest 30 sec.
https://www.youtube.com/watch?v=rqvdmo6JQYY
B3. 10 Standing banded adduction ea. side, 10 sec. transition back to rower
https://www.youtube.com/watch?v=oPSBlqHfAg8
x3

Ave watts: 220, 225, 224

This felt a little harder to hold than the row, but obviously I am capable of doing it. Just had to push a little
+
A1. 30 sec. T-spine extension stretch on GHD x3
https://www.youtube.com/watch?v=j_HR66nnk9Y
A2. 1 min. thread the needle ea. side x3
https://www.youtube.com/watch?v=MfUx9FCOb1E

Completed. A1 felt great, but a little intense in the front of R shoulder area that is giving me trouble right now