A. Tuck Front Lever w One leg Extended; 15 reps/side - Done. https://youtu.be/_kIdz6ntZeM
B. Frog Stand Holdw leg extended; 12 sec/side x 4 sets; rest as needed (arms straight now) - Done. I couldn't do leg extended w/ arms straight, so I did a tucked frog stand w/ are straight (8 sets of 12sec). Tried to lift legs up as high as possible and light pressure on the back of the elbows. 
C1. Planche Leans w feet elevated; 30 sec continuous x 5 sets; rest 1min
C2. Stability Ball Pike up (feet on ball pull to pike); 12 reps x 5 sets; rest 1min 
Completed. Elevated feet higher up on planches. Sub exercise ball w/ rings this week. Need to get a damn exercise ball haha. 
+
Assault 7 Sec @ 100% 
Assault 53 sec easy 
x10
rest 3min 
x3 total sets 
1218 watts, 1141, 1218, 1218, 1218, 1248, 1278, 1315, 1278, 1315
1351 watts, 178, 1278, 1315, 1437, 1315, 1351, 1351, 1351, 1315
1351 watts, 1315, 1278, 1278, 1351, 1351, 1351, 1315, 1351, 1351
Went much better this week! 

A. Squat Clean; 10 singles @ 265+#; rest as needed - 265# across. Trained earlier than usual bc schedule at work. Felt heavier than usual.
B. Back Squat; 1.1.1.1 x 5 sets; rest 30 sec; rest 3min - 275#, 295, 305, 315, 315. This was a descent weight for w/out undo pressure on hip/knee. Based load off of feel of joints. Body is feeling good today. Got some body work and cupping done yesterday.
+
5 sets:
10 Thrusters @ 135#
10 cals Row
20 Wall Balls @ 30#
10 cals assault bike
30 Walking Lunge Steps
rest 4-3-2-1 min bw sets
3:46, 3:40, 3:50, 3:55. Only had time for 4 sets. Didn't plan enough time out before I had to go to work. Holiday schedule today. Liked this training piece. Knee flexion felt good. 

Side Note:
Been adding in some elevation mask to activate diaphragmatic breathing during warm up going into training and Wim Hof breathing during cool down to activate parasympathetic. 

A. Split Jerk; build to a max - 305#. Not a PB, but felt good putting it up. Kept missing 315#. Was getting light headed... 
+
5 sets: 
15 TTB 
5 Muscle Ups 
15 C2B 
5 Muscle Ups 
rest to recovery 
Was finishing sets in about 120-170sec. Tried breaking it up this week and quicker transitions/breaks. Left shoulder was having some pain. Felt it on some mup's. +
(we are going to stick with this, grind hard and HIT these numbers this week) 
4min Assault @ 340 watts 
rest 2min 
3min Assault @ 380 watts 
rest 2min 
2min Assault @ 425 watts 
rest 2min 
1min Assault @ 525 watts 
rest 10min 
x2 sets 
Stayed on it this week. This was tough! Had to grind a couple sets out towards the end. 

AM
A. CARs (full body...follow video I sent) - Done. 
B1. Good Morning Hip Rotations; 10 reps/side x 3 sets; rest 0 sec
B2. Kneeling Glute Moblization; 6 reps/side x 3 sets; rest 0 sec
B3. Kneeling Stall Bar Leg ABduction; 5 rotations x 3 sets; rest 0 sec
B4. Shin Box Switches to Extension; 5 reps/leg x 3 sets; rest 0 sec
Completed B1-4. Nice movement piece. Ran out of time and did in PM. 
C. PAILs/RAILs of Hips (do both front and back leg) - Done. 
+
12 Rounds @ 85% (just under threshold pace):
Run 90 Seconds
Assault 90 Seconds
Row 90 Seconds
Long, sweaty, and aerobic. Held 160-170 bpm. 

PM
A. Squat Snatch; 8 singles @ 93% of last week's max - 205#, 205, 205, 205, 205, 215, 215, 215. Felt good today. Missed a couple out in front at 215#. 
B1. Clean Grip RDL; 2-3 reps x 5 sets; rest 10 sec - 255# (3), 275 (3), 275 (3), 275 (2), 275 (3). Increased intensity from last week. 
B2. Box Jump (max height); 1.1.1.1.1 x 5 sets; step down; rest 3min - 40", 42, 42, 42, 42. This is my max for this.   
C. Snatch Grip RDL (just below knee); 2-3 reps x 5 sets; rest 2:30 - 245# (3), 255 (3), 255 (3), 255 (3), 255 (3).
D. Front Rack Walking Lunge; 8 steps x 5 sets; rest as needed - 185#, 205, 205, 215, 225. Wasn't expecting to go this much heavier... These feel great on hip/knee. 

A. Strict Press Clusters; 1.1.1.1.1 x 5 sets; rest 30 sec; rest 3min - 150#, 155, 160, 160, 160. Went good! Need to get these absolute numbers up. https://youtu.be/E_LYn5y-Lwc (does this even count?)
B. Strict Weighted Pull-ups; 1-2 reps x 5 sets; rest 3min - 75# (2), 80 (1), 85 (1), 90 (1), 95 (1). Attempted 100# for a PB and failed. So close! 
+
"Regional Nate"
9+2. This was much more deceiving than I expected going in. Plan was to stay in a two minute window to finish. I was dialed in half way through and last half got me. Did first set UB and singles the rest on muscle ups. UB on all hspu's. Kbs were rough for me on my left arm bc grip fatigued. Would have a different pace structure next time. 

A. Tuck Front Lever w One leg Extended; 12 reps/side - Done. Went better compared to last week. Better control down. 
B. Frog Stand Hold w leg extended; 10 sec/side x 4 sets; rest as needed - Done. https://youtu.be/HgYvXmdVaiM  
C1. Planche Leans w feet elevated; 30 sec continuous x 4 sets; rest 1min - Done. 
C2. Stability Ball Pike up (feet on ball pull to pike); 12 reps x 4 sets; rest 1min - Done. Used a med ball instead of exercise ball. 
+
Assault 7 Sec @ 100% 
Assault 53 sec easy 
x8 
rest 3min 
x3 total sets 
I held 1272+ watts consistently, 1200+, and 1178-1272. How does this look?

A. Squat Clean; 10 singles @ 260-265#; rest as needed - 260#, 260, 260, 265, 265, 265, 265, 265, 265, 265. Knees were achy today. Was getting some impingement in the bottom. https://youtu.be/SqbWrgJuowQ
B. Back Squat; 2.2.2 x 5 sets; rest 30 sec; rest 3min - 275#, 285, 285, 295, 305. Getting better. Wide stance has been helping mitigate knee pain. Just really tough to get in the bottom. Took a couple sets to actually sit into it "comfortably." On a positive note, this is the heaviest I have gone in a squat for a long time. 
C1. Single Leg Goodmorning; 8-10 reps x 5 sets; rest 20 seconds - 75# (10), 85 (10), 85 (8), 85 (8), 85 (8). 
C2. Single Leg Hip Thrusts; 8-10 reps x 5 sets; rest 60 seconds - 35# (10) across all sets. 
+
For Time: 
15 Thrusters @ 175# 
30 Squat Cleans @ 135# 
60 Cal Assault 
120 Wall Balls 
15:04. Finished slower than I wanted. Didn't have the best pacing structure going in. Thrusters felt heavy. Broke 6-3-3-3. Singles on the cleans. Held 63 rpm's on the bike. Broke 30-20-20-20-10-20. 

A. Split Jerk; 1.1.1 x 5 sets; rest 15 sec; rest 3min - 265#, 275, 275, 285, 285. Speed strength OH feels like is getting back to normal. Starting to become confident again. 
+
4 sets: 
15 TTB 
5 Muscle Ups 
15 C2B 
5 Muscle Ups 
rest to recovery 
1:57, 2:16, 2:43, 2:48. Was resting for about 2min btw sets. A little slower than I wanted. Felt like I was draggin' a bit. 
+
4min Assault @ 370 watts 
rest 2min 
3min Assault @ 410 watts 
rest 2min 
2min Assault @ 435 watts 
rest 2min 
1min Assault @ 650 watts 
rest 10min 
4min Assault @ 380 watts 
rest 2min 
3min Assault @ 420 watts 
rest 2min 
2min Assault @ 450 watts 
rest 2min 
1min Assault @ 650 watts 
My legs were fine... I just didn't have the mental acuity to hold pace. Power output was slowly declining in the first set, so lowered to 330 watts, 375, 400+, 500+.

AM
15 reps each x 3 total sets, rest as needed bw movements:
A1. Banded standing 90/90 hip internal rotations
A2. Banded seated 90/90 hip internal rotations
A3. Banded seated Neutral hamstring curl
A4. Banded seated hip internally rotated HS curl
A5. Banded seated hip externally rotated HS curl
B1. Banded TKE
B2. Banded Glute Bridge
B3. Banded Lateral Walks (15m/leg)
+
15 Rounds @ 85% (just under threshold pace):
Run 1min
Assault 1min
Row 1min
Great long aerobic session! Stayed around 165-170 bpm. Used TruForm for run. 

PM
A. Squat Snatch; 8 singles @ 90% of last week's max - 195#, 195, 205, 205, 205, 215, 215, 215. Its been a while since I felt this good on snatches. Went above percentage bc I was feelin' it today. 
B1. Clean Grip RDL; 3-4 reps x 5 sets; rest 10 sec - 235# (4), 245 (4), 255 (3), 265 (3), 265 (3). Increased loads from last week. Diggin' these!
B2. Box Jump (max height); 1.1.1.1.1 x 5 sets; step down; rest 3min - 40", 40", 42", 42", 42". I think that my max box jump is 49", so this is pretty close. 
C. Snatch Grip RDL; 3-4 reps x 5 sets; rest 2:30 - 225# (4), 235 (3), 235 (3), 235 (3), 245 (3). 
D. Front Rack Walking Lunge; 10 steps x 5 sets; rest as needed - 175#, 185, 185, 185, 195. Rested about 90sec btw each set. 

A. Strict Press Clusters; 2.2.2 x 5 sets; rest 30 sec; rest 3min - 140#, 145, 150, 150, 155. Starting to feel stronger. 
B. Strict Weighted Pull-ups; 2-3 reps x 5 sets; rest 3min - 70# (3), 75 (2), 75 (2), 80 (2), 75 (2).
C. Strict HSPUs; 30 for time x 4 sets; rest 4min bw sets -30sec (UB), 35 (UB), 1:13 (20/4/3/3), 1:40 (17/4/4/3/2). Wanted to go UB for as along as possible. Shoulders felt like lead! Used regional standards for hand placement. 
+
10 Rounds:
10 TTB
30 Double Unders
8:08. This went better than I expected. Should of put the foot on the gas a little earlier. Went UB on all sets of TTB. Tripped a couple time on DU's. 

A. Tuck Front Lever w One leg Extended; 10 reps/side - Done. These were tough. Wasn't holding statically in front lever for very long. Maybe for 1-2 seconds each rep. 
B. Frog Stand Hold w leg extended; 8 sec/side x 4 sets; rest as needed - Finally got these down! Just started clicking all of a sudden. 
C1. Planche Leans w feet elevated; 25 sec continuous x 4 sets; rest 1min
C2. Stability Ball Pike up (feet on ball pull to pike); 10 reps x 4 sets; rest 1min 
Done. Hollow body is the best its ever felt. Able to maintain compression. 
+
Assault 7 Sec @ 100% 
Assault 53 sec easy 
x10 
rest 3min 
x2 total sets 
7cal, 9, 9, 9, 8, 9, 8, 7, 9, 8

8cal, 9, 8, 9, 8, 8, 8, 8, 8, 8

Done. Tried to stay consistent across. Power is improving, but definitely need more development. What is a number most athletes hit on this? 

A. Squat Clean; 10 singles @ 255#; rest as needed - Done. Felt strong and smooth w/ technique. No misses. Some tightness in knee today.  
B. Back Squat; 3.3.3 x 4 sets; rest 30 sec; rest 3min - 275#, 275, 275, 285. Missed last rep @285#. Bailed out because started squatting to one side. 
C1. Single Leg Goodmorning; 8-10 reps x 4 sets; rest 20 seconds - 75# (10) across all sets. 
C2. Single Leg Hip Thrusts; 8-10 reps x 4 sets; rest 60 seconds - 35# (10). Used barbell. 
+
8 sets: 
10 Power Snatch @ 115# 
10 Burpee Box Jumps (24") 
rest 2min 
1:03, 1:02, 1:06, 1:04, 1:03, 1:06, 1:09, 1:09. Played around w/ some sets Tng and singles to see if I could maintain barbell cycle rate. 
+
8 sets: 
10 Power Clean @ 175# 
20 Wall Balls (30# ball) 
rest 2min 
1:47, 2:00, 2:18, 2:30, 2:20, 2:20,  2:19, 2:20. This one got me. Was breaking more than I wanted to on wall balls bc med ball was getting lopsided and sweaty. Still getting used to 30# medball. Game changer! 

A. Split Jerk; 1.1.1 x 4 sets; rest 15 sec; rest 3min - 255#, 265, 275, 280. Felt great. Elbow is still achy. 
+
3 rounds for time:
400m run
24 TTB
12 burpee jump to plate
11:57. Used Truform for run, takes a little bit longer on there. UB on all sets of TTB. Used 6" height for plate jump.
+
(if possible, do this with assault this week)
4min Assault @ 360 watts
rest 2min
3min Assault @ 400 watts
rest 2min
2min Assault @ 425 watts
rest 2min
1min Assault @ 650 watts
rest 10min
4min Assault @ 370 watts
rest 2min
3min Assault @ 410 watts
rest 2min
2min Assault @ 430 watts
rest 2min
1min Assault @ 650 watts
Not gonna lie. I had to skip this today. Ran out of time bc I agreed to participate in a huge event for work. Setting world record for largest circuit training! Gonna be coaching about 2,000 individuals. I can make this up on Wednesday... 

AM
15 reps each x 3 total sets, rest as needed bw movements:
A1. Banded standing 90/90 hip internal rotations
A2. Banded seated 90/90 hip internal rotations
A3. Banded seated Neutral hamstring curl
A4. Banded seated hip internally rotated HS curl
A5. Banded seated hip externally rotated HS curl
B1. Banded TKE
B2. Banded Glute Bridge
B3. Banded Lateral Walks (15m/leg)
Done.
+
12 Rounds @ 85% (just under threshold pace):
Run 1min
Assault 1min
Row 1min
Completed. Used Truform for run. Best piece of equipment to improve running mechanics. Knee was pain free, but some post-imflimation. 

PM
A. Squat Snatch; 8 singles @ 88% of last week's max - 195#, 195, 195, 205, 205, 205, 205, 205
B1. Clean Grip RDL; 5-6 reps x 5 sets; rest 10 sec - 225# (5), 225 (5), 235 (5), 235 (5), 235 (5). Love these! Never done these this heavy before. Posterior chain was feeling good after this. 
B2. Box Jump (max height); 1.1.1.1.1 x 5 sets; step down; rest 3min - 40" across all sets. Probably wasn't my max height, but close. 
C. Snatch Grip RDL; 3-4 reps x 4 sets; rest 2:30 - 225# (3), 225 (4), 225 (4), 225 (4). Focused on keeping lats engaged and tight back. Used weightlifting straps bc thumbs were toasted. 
D. Front Rack Walking Lunge; 10 steps x 4 sets; rest as needed - 165#, 165, 175, 185. Knee was pain free. Like the unilateral loading. Need more of this. 

A. Strict Press Clusters; 2.2.2 x 4 sets; rest 30 sec; rest 3min - 135#, 145, 145, 150. Strength felt great OH today. 
B. Strict Weighted Pull-ups; 2-3 reps x 4 sets; rest 3min - 70# (3), 75 (2), 75 (2), 80 (2). I think this is the heaviest I have gone for 2 reps. Working on engaging lats during initial pull. Seems to be helping! 
+
100 Strict HSPUs for Time - 6:50. I think this is the fastest I have ever hit this. Opened w/ 30 UB, then chipped away w/ 3's and 5's. 
+
100 TTB for Time - 4:57. Was not expecting to finish so quickly. Opened w/ 30 UB, then chipped away w/ 10's and 5's. 

A. Tuck Planche Holds; AMRAP x 4 sets; rest as needed - 16sec, 11, 16, 25. These were tough. Started getting the hang of it after a couple attempts.
+
For Max Cals:
Row 10min - 188 cals 
Trueform 10min
Assault 10min - 141 cals 

Kept a 30min running clock and transitioned on the 10min. The monitor kept shutting off every 3min, so I didn't get a solid measurement on the Trueform. I was running about 1:40-2min/400m. Hip was super tight after the run, but no pain. Stride length got shorter and shorter by the end of the 10min. Made the assault challenging! Was listening to "Muscle and Mind Project" podcast w/ Kyle and he mentioned you guys did this one haha. 

AM
A. Squat Clean; build to a max (within hip comfort) - 275#. Went up pretty easy. Was worried about going heavier though. Really want to get my Olympic lifting numbers up again. 
B. Back Squat; 4.4.4 x 3 sets; rest 30 sec; rest 3min - 225#, 245, 255. Played this off of feel of knee/hip. Used wider stance and felt great! 
C1. Single Leg Goodmorning; 8-10 reps x 3 sets; rest 20 seconds - 75# (8) across all sets.
C2. Single Leg Hip Thrusts; 8-10 reps x 3 sets; rest 60 seconds - 30# dball (8) across all sets.
+
6 sets:
10 Power Snatch @ 115#
10 Burpee Box Jumps (24")
rest 2min
1:01, 1:06, 1:15, 1:02, 1:15, 1:19. UB on all power snatches. 
+
6 sets:
10 Power Clean @ 175#
30 Wall Balls
rest 2min
1:54, 2:15, 2:15, 2:10, 2:15, 2:15. 

PM
On the 0:00
For time
10-9
Deadlift 310
Muscle up
On the 8:00
8-7-6
Deadlift 315
muscle up
On the 16 min
5-4-3-2-1
Deadlift 315
Muscle up
(3:50, 5:00, 3:21) I had to do this piece in the morning. With work and commuting I can't do long AM sessions. I only have an 1 1/2-2 hours in the mornings to train between classes. 

A. Split Jerk; build to a max - 285#. Stopped here bc I wasn't feeling it today. Legs are beat up from yesterdays training. I want another attempt at this. 
B. Banded HSPUs; 5 UB reps x 12 sets; rest as needed - Done. Used 30# of band tension. 
+
4min Row @ 1:52/500m pace 
rest 2min 
3min Row @ 1:48/500m pace 
rest 2min 
2min Row @ 1:44/500m pace 
rest 2min 
1min Row @ 1:35/500m pace 
rest 10min 
4min Row @ 1:52/500m pace 
rest 2min 
3min Row @ 1:48/500m pace 
rest 2min 
2min Row @ 1:44/500m pace 
rest 2min 
1min Row @ 1:35/500m pace
Done. This was tough.  

AM
15 reps each x 3 total sets, rest as needed bw movements:
A1. Banded standing 90/90 hip internal rotations
A2. Banded seated 90/90 hip internal rotations
A3. Banded seated Neutral hamstring curl
A4. Banded seated hip internally rotated HS curl
A5. Banded seated hip externally rotated HS curl
B1. Banded TKE
B2. Banded Glute Bridge
B3. Banded Lateral Walks (15m/leg)
Done.
+
10 Rounds @ 85% (just under threshold pace):
Run 1min
Assault 1min
Row 1min
Done. Stayed at a steady 165 bpm. I like the mixed modal part. Keeps things moving'. Used TruForm for run. Such a weird feel. Takes so much more leg pull. 

PM
A. Squat Snatch; build to a max - 215#. Kept missing 220#. Felt easy in the pull. Just couldn't stick it. Was missing bar up front. I want to get my numbers back up really bad. 
B. OHS; 3,2,1; rest 2min - 245#, 265, 280. This made up for the failed snatches haha. These feel better than front squats... Elbow has been a little achy lately. Like golfers elbow or something. 
+
For Time:
50 Wall Balls 20#
40 Back Squat @ 185#
30 Front Squat 155#
20 OHS @ 135#
10 Thrusters @ 135#
(12:49). Awesome workout! Really had to pace off feel of knee/hip. Legs haven't felt like this in a while.

AM
A. Push press; build to a max 
240#. Failed a couple sets at 245#. This isn't a PR, but closer than I have been in a long time. This was still a win for me today. 
+
2015 Regional Event 6 
5 rounds for time of:
25-calorie row
16 chest-to-bar pull-ups
9 strict deficit handstand push-ups
13:40. Was super happy with this finish. Definitely a PR from last year. Ran through this several times w/ Ryan leading into regionals last year. In hindsight, I wish I turned up the intensity by the third round. Last time I did this workout I blew my arms up on the row, so I was somewhat conservative listening to my body. Did all ctb UB. First set hspu UB. Broke it up 5/4 and 6/3 early in to stay on pace. 

PM
(make up) 
For Time: 
100 Double Unders 
20 Power Snatches @ 95# 
75 Double Unders 
15 Power Snatches @ 115# 
50 Double Unders 
10 Power Snatches @ 155# 
25 Double Unders 
5 Power Snatches @ 185# 
11: 24. Feeling sharp and consistent. Body weight is getting back up to normal and feeling stronger. 
+
30min of Movement/Mobility 
Thoracic, hip, and ankle mobility. 

A. Feet Elevated Planche Leans; 25 sec x 4 sets; rest 1:40 - Completed. I must need to work on my wrist flexibility bc these are tough haha. 
B. Frog Stand w One Leg Extended; 10 sec holds/leg x 4 sets; rest as needed - Super difficult for me. Could barely hold one leg out. Maybe held for a max of 6sec haha. Tried accumulating time instead. 
C1. Good morning position hip rotations; 4 slow controlled reps x5;
rest 30 seconds
C2. Deck Squats; 10 reps x 5 sets; 30 sec
C3. KB Front Rack Carry; 120' x 5 sets; rest as needed
Love these movement piece. Hip rotations are great on hip! 
+
6 Sets (keep HR bw 150-170):
Row 3min
rest 30 sec
(rest 2min bw sets 3-4)
Done. Held an average 16 bpm. Increase stroke rate and held 1:55 split. 
+
6 Sets (keep HR bw 150-170):
Assault 3min
rest 30 sec
(rest 2min bw sets 3-4)
Maintained 168 bpm each set. 
+
Assault 8 Sec @ 100%
Assault easy for 1:22
x10 sets
Was getting 10 calories each set. Legs were toasted after this. 

AM
A. Squat Clean; 1.1.1.1.1x 5 sets; rest 20 sec; rest 2min (see if you can go heavier this week) - 225#, 225, 225, 245, 245. Tried 255#, but caught one and it didn't feel good. 
B. Front Squat; build to a max (that is okay on hip) then perform 5 singles @ 90%; rest as needed - 255#. Heavy front squats are the one lift that bugs the shit out of my knee/hip. I can't adjust to that wide stance, causes too much pain. Narrower feels better, but I worry about my knee. Its weird because squat cleans aren't terrible on it. 
C1. Glute Ham Raise; 6 reps x 4 sets; rest 10 sec 
C2. Slide Board Hamstring Curl; 6 reps x 4 sets; rest 10 sec (place small ball between knees and squueze) 
C3. Crossunder Lunge; 8 reps x 4 sets; rest 2min https://www.youtube.com/watch?v=4Ht_cpakbnE
Skipped bc I was really short on time today. 
+
5 sets: 
10 Power Snatch @ 115# 
10 Burpee Box Jumps (24") 
rest 2min 
Went UB on the PS for 4 sets. 1-1:15 each set. 
+
5 sets: 
10 Power Clean @ 175# 
30 Wall Balls 
rest 2min 
Nice training piece. Was Holding 2-2:20 across this. Did some tng and some singles. Tried to stay UB on the wall balls, but broke last set. 

PM
A1. Yoke Carry (or barbell); 25 sec continuous x 4 sets; rest 20 seconds - 275# across all sets. 
A2. Hand Stand Walk; 125' AFAP x 4 sets; rest 20 sec - Done. Worked on staying tight and together.
A3. Deadlift @ 275#; 15 for time x 4 sets; rest 2min - Finished each set in about 40-60sec. Broke each set 10/5 reps. Pulling strength is getting back up to normal. 
+
For Time: 
50 Pull-ups 
200 Double Unders 
50 TTB 
(5:56) Went UB on the pull ups. 70/30/50/30/20 on the double unders. Was tripping up too much on the rope. 10/10/10/5's to finish the TTB. Liked this piece! Short and sweet. Right up my alley. 
+
B1. Quadruped Walkouts w Deep Breathing; 8 reps + 15 sec on last reps x 5 sets; rest 2min 
B2. Standing Posterior Hip Stretch; 30sec/side x 5 sets (https://www.youtube.com/watch?v=f28CoDlm3hw&nohtml5=False)
B3. Kneeling Glute Mobilizations; 12 reps/side x 5 sets https://www.youtube.com/watch?v=3O2acf8oRVA&nohtml5=False
C. Seated 90-90 Front Leg PAILs/RAILs; 4 sets
Done. 

Off