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)

+

10min Assault for Max Cals (give me feedback on how this feels and compare to the last time you did this) 

+

20min Slow Spin Assault

Results:

A1-4. Completed

A2-4. Completed

+

161 cals (PR)

+

Completed- VERY SLOW! Haha

Love the mobility pieces, but today it made me really sleepy going into the 10 min tester. Happy to see improvement from last time. Pretty sure I blacked out half way through. Probably the hardest I have pushed in a while! Definitely hurt a lot more than the last go around.