A. Parallete Lsit Amsap: Felt ok hard to get legs up felt like shoulders cant tuck down.

B. Single/double under: Felt fine

C. Box Jumps: These felt good felt like lands were solid.

D1. Hanging Lsit- Hard movement shoulders feel tight in the dead hang trying to bring legs to 90 degrees

D2. Strict knee ups: 20 felt better then Lsit it felt good.

D3. 5min amrap t2b- Not great lats dont seem to engage. Teres minor on left shoulder seems to flair up on me.

E. Hollow holds: Hollow holds feel good straddle is a struggle tight in adductors.

F. Shrimp squat: hard knees want to track inwards on both sides.

G. Kneeling stance toes tucked: not sure if i did that right felt awkward not sure.

H. Lateral hip bending: Felt ok, QL on both sides im sure could be more mobile.

I. Cat/cow: Lack range of motion in flexion i feel.

J. Front back split: Tight in hamstrings and adductors thats a long way down for me haha

K. pancake squat: Defiantly needs work seem very tight watching video of it.

10 minute bike for Cals: 160, not great stayed steady throughout right adductor seems to cramp some on me doing longer assault bike workouts. Lactate was not horrible.