February 2nd, 2017

A1. KB Arm Bar; 3-4 reps x 3 sets; rest 30 seconds
A2. Shoulder Extension Stretch; 45 sec x 3 sets; rest 30 seconds
A3. Turkish Get-up; 2 reps/side x 3 sets; rest 30 seconds
A4. GHD Thoracic Stretch; 45 seconds x 3 sets; rest 90 seconds
+
30 Sec Row @ 1:36 pace
30 Sec Rest
30 Sec Bike @ 550 watts
30 Sec Rest
30 Sec Run @ 1mile pace
30 Sec Rest
x15 sets
+
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

Doing A1-A4 tomorrow, Sat. 

Completed the 30/30. Rough. I misread the row, only did 1:38 pace. but that was plenty. I hit that and the 550 on AB. Ran suicides inside for :30. Runs were the same throughout. Don't know if its mile pace, but I'm hustling.