Core grinder

Hip Flexor Mobility / Core Activation / Scap and Shoulder Activation

20 min Core Grinder (rest approx 30s btw exercises)

- Strict T2B x 3-5

- Banded Good Morning x 8-10 https://youtu.be/Eaqaj4Zf7mc

- Hollow Rocks x AMSAP

- Birddogs x 30 alternating

- Plank Walks x 30

+

750m Row @ 85% of 1k Pace

/ rest 4 min

x 5

Missed workout on Thursday due to working late (rode trainer late at night instead) . Had surgery on Friday so did not do Friday workout.  Did the core grinder portion on Saturday morning but did not do rows due to no intense exercise allowed until Monday for surgery recovery.