Go through A1-4 4x* and B1-B4 4x
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 
x7 sets 

Results
A1-4. Completed 
B1-4. Completed 
+
53:26
20 TTB for each set 

Since starting these mobility/activation pieces, shoulders, t-spine, ankles, and hip have been feeling stronger, stable, and a definite increase in ROM. Gonna keep incorporating some of these pieces into my warmup more regularly because they seem to be working well. 

Aerobic/midline piece went better than last week. For one, hands didn't rip! Could of done bigger sets, but didn't want to risk tearing again. Transitioned from the hollow body to the TTB faster compared to last week. Focused more on breathing mechanics. I feel like sometimes when I get deeper into a workout I don't pay attention to my breathing. Not necessarily holding my breath, but not breathing fluidly.