Bodies starting to feel normal. Crab walk and HS hold felt a little slow/shaky but helped the tris loosen up a ton.
4 sets
3 min air bike @ threshold pace (sustainable but tough)
20 sec duck walk, 10 sec rest
20 sec ostrich walk, 10 sec rest
20 sec crab walk, 10 sec rest
3 min row @ threshold pace (sustainable but tough)
20 sec belly to wall HS hold (must hold neutral spine), 10 sec rest
20 sec hollow body hang from pullup bar, 10 sec rest
20 sec bent knee hollow body hold, 10 sec rest
+
20 min mobility (hip/hamstring focus, pancake stretch and 90/90)