TTT W8.S4

10' row warmup
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A1. Serratus anterior wall slide; 5 reps x 5; rest :30 
A2. Weighted pass through; 6 reps x 5; rest :30 
A3. Quadruped fire hydrant; 5/leg x 5; rest 2:00 
Done! No problems. Weighted pass throughs = PVC + 2.5kg
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B. Lunge matrix; 3x through per leg - crossover, straight forward, diagonal forward, side, diagonal back, straight back, crossunder 
Done! Nice exercise for the hips
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C1. High hip bear crawl; 50' x 3; rest :30 
C2.Horse walk; 50' x 3; rest :30 
C3. Thoracic bridge; 3/side x 3; rest :30 
C4. Duck walk; 50' x 3; rest 2:00 
Done! It was harder than it looked :)
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stretching:
shoulders; back; adductors; calves; ...
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5' slow bike