M1

3x
10 GHD Hip ext @15kg
6 Thick bar pull-ups

A16

3x6 push-ups (feet on sliders - focus on hollow body pos)
3x10 GHD hip ext @15kg
2x12 Thick bar bench press @60kg (weight under bar on straps)
2x8 DB bench @26kg

A15

Gym challenge...

Row 2km for TIME:

6.55

A14

3x10 GHD hip ext @15kg

3x
10 box squat @60-70-80kg
8 single leg stance KB rows @16kg

3x
6 strict pull-ups
5 bottoms-up KB press @18-12-16kg
30 sec handstand hold (wall)

A13

ELDOA method and myofascial stretching SIJ and Hip class.

Got sore from this in a cool way that I haven't felt before...

A12

3x10 GHD Hip ext @pvc

A11

3x10 GHD Hip ext @pvc
3x12 Supine grip seated row @45kg