15 min bike, steady
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Low intensity movement quality work – 20-30 min
examples below
Hip – https://www.youtube.com/watch?v=XH0b7T_LSkY
Thoracic – https://www.youtube.com/watch?v=KhhUZUKPHB4
Locomotion – https://www.youtube.com/watch?v=ufAUAYrxfIY (without the bridge walks)
Ido squat – https://www.youtube.com/watch?v=lbozu0DPcYI
Did a bunch of hangs – mostly 1-arm, handstand fun, shoulder extension work on paralletes and weighted carries.
+
15 min bike, steady
done
+
Tabata bent knee hollow holds x 10 rounds
This hurt and was terrible
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Partial ROM GHD hip extensions x 12 into sorenson hold with neutral spine x 20-25 sec, rest to recovery x 4 sets
done
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6 min supine breathing @ 3152 tempo with head supported and feet elevated
done