A1. Banded Distraction Hip Capsule Stretch; 2min/leg x3 sets; rest 0 sec
A2. Horse Walks; 50m x 3 sets; rest 0 sec
A3. Barbell Carry; 50m x 3 sets; rest 0 sec 
B1. Banded Distraction Ankle Stretch; 2min/leg x 3 sets; rest 0 sec
B2. KB Goblet Squat @ 5050 tempo; 15 reps x 3 sets; rest 0 sec 
B3. Seated Pancake Stretch; 8 reps/leg x 3 sets; rest 0 sec (focus on neutral spine) 
C. Seated Straddle Leg Lifts; 20 reps x 4 sets; rest 1min bw sets (in seated position raise legs as high as possible and back down, goal is to control movement as best as possible) 
D. Hanging L to V; 8-10 reps x 4 sets; rest 90 seconds bw sets 
+
8 Sets:
Row 300m @ 1:46/500m pace 
15 KB Swings (53#) 
50 Double Unders 
rest 3min 
(rest 6min bw sets 5/6) 

Results 
A1. Completed 
A2. Completed
A3. 205#, 225, 245
B1. Completed 
B2. 35# for each set 
B3. Completed 
C. Only did 3 sets, movement was bugging my hip
D. Completed with strict TTB (10 reps/set)
+
2:05, 2:05, 2:09, 2:03, 2:04, 2:04, 2:06, 2:02

Did BB carry from the front rack. Wanted to load midline. Kept the weight light for the squat. Worked on perfect squat. I am gaining confidence in the bottom position again. Straddle leg lifts and hanging L to V was too difficult for me to perform. Was feeling some hip pain, so I substituted. 

Worked on consistency for the intervals. Power output was consistent each set. Was a little slower on some sets than others because of transition time and rope getting tangled up.