A1. Posterior hip capsule band distraction with ext rotation bias; 30
sec/side; x5; rest 10 sec
A2. V-ups (as much range as you can get trying to maintain neutral
spine); 10 reps x5; rest 30 sec
A3. Stability ball stir the pots; 12 reps in both directions x5; rest 30 sec
A4. Hanging Alternating Leg Raises; 10 reps x5; rest 30 sec
A5. Bridge hamstring curls from 'slideboard' or medicine ball; 10 slow controlled reps
x5; rest 30 sec
+
Assault Bike 10min for Max Calories ( dont start too fast, pace this out to beat your last score) 
+ 
Assault Bike 10min @ cooldown pace 
+
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 
+
165 cals (Kind of...)
This was going good till my knee blew up. 5min in I was at about 90cals. Knee starting hurting around 7min. Hopped off of the bike at 8min for about a min then finished last two min. Bummed about this. I want redemption haha! Probably could of warmed up more. Do you have any suggestions for next time?
+
Completed 
+
Completed