45 min around the world, easy effort
2 min bike spin
2 TGU/arm (light)
3 supine leg whips/side
2 min bike spin
4 1-arm russian swings/side
5/side crossunder alternating lunges with light goblet hold
At this moment I think i made it through almost 4+ rounds and a few of the sets I went for a walk in the sun instead of on the bike
+
12-15 min Continuous hip/hamstring circuit
A – Mini band straight leg monster walks x 10 steps forward and backwards
B – half kneeling hip flexor stretch 30 sec/side, rest 30 sec x 2 sets/side (rib cage down, squeeze butt)
C – 30 sec glute bridge hold with active butt, 30 sec rest x 3
D – hip capsule mobilization (https://www.youtube.com/watch?v=5bDjOB3w4xE knee pull ins and prone wipers) – do 5-6 of each variation
E – Adductor dips x 5-6/side
The hip capsule mobilization is exactly what i needed today