Go through A1-4 3x* and B1-B4 3x
A1.Face down pass through + reverse with eagle grip; 6 each way; rest as needed (RAN)
A2. GHD thoracic stretch; 1min continuous; RAN
A3. Band thoracic extensions; 15 contractions with 1 sec pause + 10 sec hold; RAN
A4. Active thoracic spinal extension; 15 contractions with 1 sec pause + 10 sec hold; RAN
B1. Banded Ankle Distraction; 1min/leg; RAN https://www.youtube.com/watch?v=2V8qrN9aCSs
B2. Banded Hip Capsule Distraction; 1min/leg; RAN https://www.youtube.com/watch?v=cRfw5zIBqvI
B3. Banded Side Lying Clam; 15 reps/side; RAN https://www.youtube.com/watch?v=0-ZxJv2uadU
B4. Banded lying prone hip internal rotations; RAN (band on ankles lie face-down, keep knees together and pull band apart)
+
Assault Bike 5min @ 275 watts 
1min Hollow Body Hold 
1 Set max TTB 
x5 sets 

Results
A1-4. Completed 
B1-4. Completed 
+
40:35
143 TTB (33, 30, 30, 30, 20)

I have been liking all of the mobility exercises. Making my hip and shoulders feel stable and aligned. Bike/hollow body/ TTB piece was challenging. Pace was easy to hold on bike. Did first set of hold UB and broke the rest of the sets 30/15/15. Did more of a bent knee hollow body towards the last couple sets. Was trying to keep low back pinned to the floor. Ripped my hands bad on the TTB. Would of gone 30+ on last set. Would of hit my original goal going into this if my hands didn't rip.