A1. Cossac Squats – 10 each side x 2 sets; Step on to two plates, hold for 2 sec at bottom of each squat. Use a weight to counter balance.

could not hold weight on bad shoulder for counter balance
A2. Ankle stretch – Hold For :30 sec Each Side, on a plate.
B. Bulgarian Split Squat – Find Your Max set of 8 on The Left, Test Biofeedback, Find Your Max set of 8 on The Right, Test Your Biofeedback, Once you found your max on each side, do 2 more sets with the same weight.  used 35 lb db
C1. Farmers Carry – 100 meters x 3@70# or above with the handles.

65, 75 x 2
C2. Weighted Plank – Max Time x 3 Sets.  unweighted 50, 45, 40 sec
Rest 2 min after each set.
+
AMRAP 12
Sled Push 25 Meter sprint with 25# on the sled
15 air squats
Sled Push 25 Meter sprint with 25# on the sled
Rest :60 sec

used no weight on the sticky sled.  too hard!

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