12/17

 A. GHD hip extension, 8-10 x 3; rest 1 min

10 each round.

B. Banded lateral walks, 10 right/10 left x 3 rest 1 min between.

Did this. 

+

5 deadlift 115#-125#
7 box jumps
9 cal bike (hard effort)
rest to recovery 
x 4

Round 1: 1:43.9

Round 2: 135.8

Round 3: 1:32.0

Round 4: 1:35.6

+

Supine twist

Half pigeon