12/4

A. GHD weighted hip extensions, 8-10x3; rest 1:30

No weight. Sore. 

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

Did this. 

+

15 min amrap: 
5 hard ring rows
5 deadlift 105# 
10 alt bicycle sit ups
10 alt heiden's 
Run 400m 

4 rounds + about 300m run

Round 1: 3:05.9

Round 2: 3:07.6

Round 3: 3:07.2

Round 4: 3:02.8

+

Supine twist

Half pigeon