A1. Banded Distraction Hip Capsule Stretch; 1min/leg x4 sets; rest 0 sec
A2. Horse Walks; 50m x 4 sets; rest 0 sec
A3. Barbell Carry; 50m x 4 sets; rest 0 sec 
B1. Banded Distraction Ankle Stretch; 2min/leg x 4 sets; rest 0 sec
B2. KB Goblet Squat @ 5050 tempo; 15 reps x 4 sets; rest 0 sec 
B3. Seated Pancake Stretch; 8 reps/leg x 4 sets; rest 0 sec (focus on neutral spine) 
C. Seated Straddle Leg Lifts; 22 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) 
+
5 Sets: 
Assault 15 Cals AFAP 
15 Deadlifts @ 225# AFAP
rest 4min (base this off feel, goal is to keep each set within 15 seconds of the fastest set) 

Results
A1. Completed 
A2. Completed 
A3. 225#, 225, 225, 245
B1. 35# for each set 
B2. Completed 
C. Completed 
+
1:22, 1:20, 1:20, 1:18, 1:21

Did barbell carry from the front rack. Midline was toasted! 

Tempo is difficult to maintain for the squats. Keeping the weight light and the movement controlled. Beginning to squat below parallel, but can't rebound in the bottom yet.

Placed my hands behind my hips and shifted my weight back to get my legs to lift with control. Going to work on progressing this movement till I can get my hands between my legs.  

Stayed consistent each set. Could of gone UB on the deadlifts, but still trying to play it by feel. Legs got a little spicy by the third set. My pain tolerance on the assault feels like it's improving!