Deload: circuit + pre-hab

Training:

a. strait back sit up: 3 x 8
b. bird dog w/peeing leg: 2 x 1 min
c. wind shield wipers: 5/side x 2
d. inverted bridge w/ hip flexion: 2 x 1 min
e. loaded side bridge w/ rotation: 2 x 10/side
d. deck sit: 2 x 1 min
f. russian twist: 2 x 15/side

then,

Team 5-8K row/ski relay (teams of 4 or less)

then,

biceps tack and smash w/empty barbell collar
+
thoracic over-extension w/empty barbell