A1. Stability ball stir the pots; 10 reps in both directions x4; rest as needed
A2. Side plank; 45 seconsd x4; rest as needed (feet elevated to a
bench with top leg on top and bottom below)
A3. GHD sit ups; 20 reps AFAP x4; rest as needed to recovery (full recovery)
B1. GHD Thoracic Stretch; 1min continuous (lean back on GHD and grab pads to stretch OH while actively pulling down chest)
B2. Band Distracted Supinated Shoulder Stretch; 45 sec/arm
B3. Foam Roller Thoracic Stretch; 1min continuous
B4. Band Distracted External Rotation; 1min/side
B5. Banded Internal Rotation Shoulder Stretch; 1min/side 
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Spina Hip Mobility Work: https://www.youtube.com/watch?v=nLuvQCTPrcY
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20min Assault @ EN2 pace 
20min Row @ EN2 pace

Results
A1. Completed 
A2. Completed 
A3. 20-25sec
Loved the midline piece. No pain on hip during ghd sit ups. 
B1-4. Completed 
Need to start adding this shoulder mobility pieces in during warm ups. Shoulders felt great after finishing three rounds of this.
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Completed 
Been doing this everyday. By far the best my hips have felt. Gonna continue to add this in during warm ups. 
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Completed 
Held 165 bpm on assault and row. Do you want me to use age predicted HR for training zones?