A1. KB thoracic reach overs - 3 x 10; rest 10
A2. Banded OH Distraction w/ ext rotation bias - 3 x 30sec ea arm; rest 10
A3. Prone Grip Passive Bar Hang - 3 x 20sec; rest 10sec (found this to be best on stall bars)
A4. Gymnastics Bridge - 3 x 15-20sec; rest as needed (focus on chest through, thoracic extension NOT lumbar)
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 @ 350+ watts 
rest 3min 
Assault Bike 4min @ 375+ watts 
rest 2min 
Assault Bike 3min @ 400+ watts 
rest 90 sec
Assault Bike 2min @ 425+ watts 
rest 60 sec 
Assault Bike 1min @ 450+ watts 

Results
A1-4. Completed
B1-4. Completed
+
77 cals, 63, 46, 30, 20

Quads and lats were super sore and tight today. Mobility piece was perfect! Body loosened up after finishing. Had a difficult time holding 400 watts for 3 min and 425 watts for 2 min. My quads were got lactic half way through. Power output diminished significantly. I did what I could on the pace. Everything else I stayed on pace.