*New routine so make sure to read through this
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)
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Row 30min for max distance (record avg HR and peak HR) 

Results
A1-4. Completed 
B1-4. Completed 
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7,786 m

ROM is getting much better OH, especially thoracic mobility. Was feeling real good during the row. I had my HR monitor on, but it must be broken because it stopped reading my BPM. Focused on breath control and breathing patterns. Really helped out and helped me pace more efficiently. Power in my legs gives out half way through. Getting closer to that 8,000m distance though. PR'd on my 5K! I wonder how I would do fresh...