Saturday
A. Front Rack Reverse Lunge off 45# plate, 6/leg x 3, rest 60 sec b/w legs
B1. Good Morning @ 22X1, 4-6 reps x 5, rest 30 sec **video
B2. GH Raises @ 50X1, 4-6 reps x 5, rest 2 min  **Hands behind head entire time
D. Torture Twist, 5/side w/ 3 sec hold x 5, rest as needed  ***add some dynamic rotations  to your every day warm up.  Test and retest w/ movements like I posted of the girl at my gym.

A)165, 185, 185
B1) 95, 115, 115, 115, 115
https://youtu.be/sM5aR9Nd1J4

https://youtu.be/YIB3oCeJfUo

https://youtu.be/IKjdO6VEKNc

https://youtu.be/yFj9EV_yh3U

B2) 6, 4, 4, 3, 3 this got more difficult with my hands behind my head... also on that last set i felt like my butt was coming up first then my torso. 
D) done