A. Front Rack Box Step-Up @ 2111 x 12 alternating steps; rest 45 sec btw sets x 4
35#/45# last 3 sets

B1. Jane Fonda x 25 R/L; no rest
B2. Table stretch; 30 sec; no rest
x5
These still hurt and I actually failed a few reps, which is rather pathetic. After around rep 20 I start to lose motor control.

C1. Accumulate 1 minute chin over bar hold in as few sets as possible
(:35+:15) (:40+:20) (:40+:20)
C2. Active Hip Internal Rotation 30 reps R/L
x3

+
25 P-Bar Dips for time
4:42
I just paced these poorly in the beginning - should have broken them up sooner. First 15 were done in under 1:45.