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 @ 390 watts
rest 2min 
Assault Bike 2min @ 390 watts
rest 1:45
Assault Bike 2min @ 390 watts
rest 1:30
Assault Bike 2min @ 390 watts
rest 1:15
Assault Bike 2min @ 390 watts
rest 1min
Assault Bike 2min @ 390 watts
rest 45 sec 
Assault Bike 2min @ 390 watts
rest 30 sec
Assault Bike 2min @ 390 watts

Results

A1-4. Completed 

B1-4. Completed 

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32 cals, 32, 32, 31, 31, 30, 31, 32

Bike put me on my ass. Had a difficult time holding 390 watts towards the last few sets. Extended the rest to 60 seconds for the last two sets. Lactic acid accumlated quick in quads. Legs blew up fast! Hip and knee were a little tight after yesterday's session.