9/6

A. GHD hip extensions (weighted/light), 8019x3; rest 1:30 

10 each time. No weight.

B. V up x 8 into lemon squeezer x 6; rest 1 min x 4

Did this. 

+

4RFT 

10 dumbbell front squats 15-20#

50 jump rope singles

500m row 

Round 1: 3:29.3
Round 2: 3:38.9
Round 3: 3:34.3
Round 4: 3:18.1 
Total time: 14:01

+ 

Supine twist

Three way banded hamstring stretch