P (preparatory). wrist stretches
A. HSC from paused at knee @60-67%; 2 reps EMOM for 10 min - 80# (1-8), 85# (9-10)
B. Lunge squat - in place - feet shoulder width - ROM from front knee locked out to back knee touching ground and back @3010; 5-7x3; rest 90 sec b/t legs - 110 (7), 115 (7), 120 (5)
C. SA Passive hang from bar - can use other hand low tension against vertical bar to stop rotation; 20 sec x 4 sets/arm; rest 1 min b/t arms
4k row MAP10 - HR range 105-110 bpm - every 5 min, get off for 10 deep ring push-ups with full external rotation of the rings in the top...need more external rotation
Missed Wednesday workout dealing with family stuff. Having a terrible time sleeping but it's starting to improve.