A1. Posterior hip capsule band distraction with ext rotation bias; 30
sec/side; x4; rest 10 sec
A2. V-ups (as much range as you can get trying to maintain neutral
spine); 10 reps x4; rest 30 sec
A3. Stability ball stir the pots; 12 reps in both directions x4; rest 30 sec
A4. Hanging Alternating Leg Raises; 10 reps x4; rest 30 sec
A5. Bridge hamstring curls from 'slideboard' or medicine ball; 10 slow controlled reps
x4; rest 30 sec
+
Assault 2min @ 425 watts (stay tough, grind these out!) 
rest 1min 
x2 sets
rest 5min 
x3 sets  
+
TFL/Glute med smash with lacrosse ball; 60 seconds x3/side
Band distracted samson stretch with internal rotation bias; 60 secodns x3/side;
Posterior hip capsule band distraction stretch; 60 secodns x3/side
+
Achilles smash with lacross ball 30 sec x3/side
Foot roll with lacross ball; 30 sec x3/side
Calf smash with barbell; 30 sec medial/30 sec lateral x3/side

Results
A1-4. Completed 
This was nice, quick, and easy. Used the mobility piece to warm up and jumped into this. 
+
Skipped assault intervals b/c not feeling 100%. Starting to feel like I caught something. Didn't have the mental or physical capacity to grind these out today. There has been a nasty bug floating around the gym recently. Gone try to get it out of my system before it gets worse. Flushing it out with water and get lots of sleep.Went 30 @85%/ /30 slow spin on assault for 15min.