A1. Banded Distraction Hip Capsule Stretch; 1min/leg x5 sets; rest 0 sec
A2. Horse Walks; 50m x 5 sets; rest 0 sec
A3. Barbell Carry; 50m x 5 sets; rest 0 sec 
B1. Banded Distraction Ankle Stretch; 1min/leg x 5 sets; rest 0 sec
B2. KB Goblet Squat @ 5050 tempo; 15 reps x 5 sets; rest 0 sec 
B3. Seated Pancake Stretch; 8 reps/leg x 5 sets; rest 0 sec (focus on neutral spine) 
+
5 Sets: 
30 Second Max Effort Assault
30 Seconds Max Effort Burpees 
rest 5min 

Results
AM 
A1. Completed 
A2. Completed 
A3. 225#, 225, 225, 245
B1. Completed 
B2. 35# for each set 
B3. Completed 
+

17 cals/15 reps, 15/15, 15/15, 15/16, 115/15

Kept the weight the same on the carry. Did it from the front rack again. Assault and burpees got spicy. Quads got super lactic. Seemed to be recovery well between sets. Burpees started to make my hips tighten up. Tried to stay consistent/ set.