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)
+
Row 1k @ 3:55 pace 
Assault Bike 2min @ 350+ watts 
rest 2min bw sets 
x4 sets 
+
Assault Bike 30 Seconds @ 300+ watts 
Assault Bike 30 Seconds @ 400+ watts 
Assault Bike 30 Seconds @ 500+ watts 
Assault Bike easy for 3min 
x3 sets 

Results
A1-4. Completed 
B1-4. Completed
+
30 cals, 30, 31, 31
+
36-43 cals/ set

Banded hip capsule distraction is one of the best mob-pieces on my hip so far. helps create some clearance in my hip. Ankle and thoracic mobility has been a huge help when I squat. Not feeling any pain while squatting lately.

Maintained 358-375 watts each set. Went through each set feeling smooth and controlled over pace. Probably could of pushed a little harder, was worried about spilling over.