December 7th, 2016

A1. Smash Medial Quad (midlde of thigh) - 2 x 60sec
A2. Couch Stretch - 2 x 40-60sec ea leg
B1. Smach Lateral Quad (outside of thigh) - 2 x 60sec
B2. Twisted Lizard - 2 x 40-60sec ea leg
C1. TFL / Piriformis Smash - 2 x 60sec
*https://www.youtube.com/watch?v=GXf4FLBUnBI
C2. Seated Hip Ext Rotation Stretch - 2 x 40-60sec ea leg
*https://www.youtube.com/watch?v=xku6HVmcuW0
D. Psoas Release - 2 x 60sec ea leg
*https://www.youtube.com/watch?v=mhtdftg2BXc
+
20min AMRAP: 
500m Row 
30 Double Unders 
500m Ski
10 Burpees over Erg


Smashing/Strecthing complete. Hurt so bad. Did smashing with barbell on bench, horrendous. 

Amrap - 3rds + 267m ski. I was pretty steady throughout. Rows were 1:52-1:53. DUs unbroken. Ski was 1:58-2:02. Ski got tough. I tried to do burps fast to get them over. Didn't stand up just quick hop over erg.