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 2min @ 375 watts
rest 2min 
Assault Bike 2min @ 375 watts
rest 1:45
Assault Bike 2min @ 375 watts
rest 1:30
Assault Bike 2min @ 375 watts
rest 1:15
Assault Bike 2min @ 375 watts
rest 1min
Assault Bike 2min @ 375 watts
rest 45 sec 
Assault Bike 2min @ 375 watts
rest 30 sec
Assault Bike 2min @ 375 watts

Results
A1-4. Completed 
B1-4. Completed 
+
280 cals

Intervals on bike went a lot better compared to last week. Was able to handle wattage and recovery rate till the last two sets. Listened to what you said after last week; rested for a full minute between the last two sets. Legs started to feel like led. Held wattage all across each set. Average wattage was 392.