Saturday
A. Front Rack Lunge, build to 50’ max
B1. Good Morning @ 30X1, 2-3 reps x 5, rest 30 sec **video **when you get to bottom position and think about driving up, you look like you’re just leaning back with shoulders to get up.  When you get to bottom, think about stabilizing back and squeezing the butt and hamstrings to drive up.  Note if that feels different
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 
+
Row 10 min @ Z1

A) 135, 165, 195#  50' ended up between 16-18 steps for me... that set of 195 had me seeing stars on the last 2 steps.

B1) 115, 135, 135, 135, 135

https://youtu.be/B25bvHm8VR4

https://youtu.be/SuMyZWXjuJI

https://youtu.be/kN9Na_7VkeQ

https://youtu.be/ymTuri1_9FA

B2) 5, 6, 4, 4, 5

D) done

row Z1... 2209m traps were smoked from last night.