Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-up

General Warm-Up

2:00 Cardio Choice

-

10/10 Alternating Arm Swings

10 Bend and Bows

5 Inchworm Push-Ups

5/5 World’s Greatest Stretch

5/5 Thread the Needle to Thoracic Rotation

Specific Prep

:20 Dead-Hang + :20 Active Hang

10 Hollow Rocks

8 Arch Rocks

8 Bar Kip Swings (Push away at the top, stay connected through the lats)

4-6 Elevator Kipping Pull-Ups (Building Range of Motion to Chin Over Bar)

3 Kipping Pull-Ups or Modification

-

5/5 Single Arm Dumbbell Deadlifts @ Light Load

5/5 Single Arm Dumbbell Hang Muscle Snatch @ Light Load

5 Synchro Burpees (Stay low, one rhythm with your partner)

"In Limbo" (Time)

For Time w/ Partner

5 Rounds:

400m Run, Run Together

20 Pull-Ups, Split the Work

16 Alternating Dumbbell Snatches, Synchro

12 Burpees, Synchro

Time Cap: 30:00

Score = Time

Dumbbell: (Rx50/35, S 40/25)

Flow: Both partners run the 400m together. Pull-ups are split in any rep scheme. Snatches and burpees are synchro, matched at the lockout and at the top of the jump and when the chest hits the floor.
Goal: 18:00-25:00

Stimulus: Partner Conditioning, Pulling and Posterior Chain Endurance

RPE: 8/10

Primary Objective: Hold a steady, repeatable pace across all five rounds while moving cleanly through the shared and synchro work.

Secondary Objective: Keep transitions tight and communication constant so neither partner stalls the round.

[In Limbo: Levels] (Time)

Masters 55+

5 Rounds: 200m Run Together, 16 Pull-Ups Split, 12 Synchro Alternating Dumbbell Snatches, 10 Synchro Burpees

Dumbbell: 35/25lb (15/12kg)

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-up

General Warm-Up

2:00 Cardio Choice (Row Ideally)

10 Down Dog to Up Dog

10 Down Dog Toe Touches

8 Inchworm Push-Ups

8/8 Quadruped Thoracic Rotations

:20/:20 Crossbody Lat Stretch

10 Banded Pull-Aparts

:15/:15 Hand to Hand Wrist Circles

Specific Prep

:20 Wall-Facing Plank Walk-Ups (Hands Creep In, Ribs Down)

1-2 Kick Ups to Wall

:20 Wall Supported Handstand Hold (Stacked Shoulders, Ribs Down, Legs Squeezed)

:20 Tuck Hold on the Floor

6-8/side L-sit Single Leg Lifts

:15 Floor L-Sit (Press the Floor Away, Lock the Knees, Tall Chest)

2 Sets: Building Loads

50ft (15m) Farmers Carry

50ft (15m) Sandbag Bear Hug Carry (Bag High on the Chest, Ribs Down, Short Steady Steps)

"The Threshold" (3 Rounds for time ↓ shorter is better)

For Quality

Every 10:00 x 3 Sets

300/270m Row or Ski or Bike 15/10 cals

200ft (60m) Farmers Carry

:30 Wall Supported Handstand Hold

200ft (60m) Sandbag or odd object Carry (plate, keg, ball, KB)

:30 Floor L-Sit or b/t boxes

Score = Average Time / Set

Note: This is scored for time, but we are treating it as a steady, for quality effort.

Farmers Carry: 2 x (Rx50/35, S 40/25) DB or 2 x (Rx50/35, S 40/25) KB x2 (Rx53/35, S 44/26)

Sandbag Carry: (Rx150/100, S 75/50)
Goal: ~7:00 / Set

Stimulus: Aerobic Endurance / Midline / Loaded Carries

RPE: 4/10

Primary Objective: Move through each set at a steady, controlled pace while maintaining strong positions at every station.

Secondary Objective: Keep all three sets consistent without creating unnecessary fatigue heading into testing week.

PRVN Reset (No Measure)

PRVN Mobility #2

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose

[The Threshold: Levels] (3 Rounds for time ↓ shorter is better)

Masters 55+

Every 10:00 x 3 Sets

300/270m Row

200ft (60m) Farmers Carry

:30 Wall Supported Handstand Hold or Box Pike Hold

200ft (60m) Sandbag Bear Hug Carry

:30 Tuck L-Sit or Single Leg L-Sit

Dumbbells: 2 x 35/25lb (15/12kg) or Kettlebells: 2 x 44/26lb (20/12kg)

Sandbag: 100/70lb (45/32kg)

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-up

General Warm-Up

1:30 - 2:00 Cardio Choice (Bike Ideally)

:30-45 sec Bottom of Squat Hold (Elbows Inside Knees, Chest Tall)

5/5 World’s Greatest Stretch

10 Alternating 90-90 Hip Switch

5 Inchworm Push-Up

10 Down Dog Toe Touches

2 Sets (Priming Target Movement Patterns)

3 x Down Dog to Feet on Wall and Hold (:10)

10 Cossack Squats (Bodyweight / Slow and Controlled)

8 Barbell Back Squats (Empty)

Back Squat Ramp

4 Reps @ 40-50%

3 Reps @ 50-60%

2 Reps @ 60-70%

Back Squat (Weightlifting Variable Reps & Sets)

Loading Notes: % of 1RM Back Squat

The focus here today is consistent bar speed, tension, and using this as a primer 5 days out from our Back Squat 3RM. This style of loading keeps the system feeling the reps, the mechanics and allows the CNS to have enough time to recover going into the 3RM Test on Tuesday.

"Time Loop" (5 Rounds for time ↓ shorter is better)

Each Set for Time

Every 2:30 x 5 Sets

3 Wall Walks

8/6 Cal Bike or 12/9 Cal Row or Ski

12 Wall Balls

Wall Walk: 10-in Standard

Score = Average Time Per Set

Wall Ball: (Rx 20/14, S 16/12) 10/9ft Target
Goal: 1:25-1:50 per set / 2:10 Cap per set

Stimulus: Mixed Modal Intervals / Muscular Stamina / Transitions

RPE: 8.5/10

Primary Objective: Finish every set inside 2:10 with at least :20 of rest before the next interval.

Secondary Objective: Keep set times within :10 of each other across all five sets.

[Time Loop: Levels] (5 Rounds for time ↓ shorter is better)

Masters 55+

Every 2:30 x 5 Sets

2 Wall Walks

8/6 Calorie Bike

12 Wall Balls

Wall Walk: 20-in Standard

Wall Ball: 14/10lb (6/4kg) to 10/9ft Target

Accessories (Checkmark)

For Quality:

3 Sets:

10 Reverse Nordic Curls

50/50ft Single Arm Overhead Carry

12 GHD Hip Extensions w/ Rotation

:30 Hollow Hold

Hug a light plate to your chest for the hip extensions.

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-up

General Warm-Up

1:30 - 2:00 Cardio Choice

10/10 Hand to Hand Wrist Circles

10 Back Slaps

20 Alternating Arm Swings

8 Behind the Neck Elbow Punch Throughs

10 Bend and Bow

:15/:15 Crossbody Lat Stretch

:20 Down Dog Toe Touches

2 Sets (Priming the Pull and the Midline):

5 Barbell Good Mornings

5 Tall Muscle Cleans

3 Barbell Squat Jumps

10 Banded Pull-Aparts

:20 Hollow Hold

Barbell Prep @ Light Loads (Off the Floor)

3 Clean Lift Offs

2 Slow Pull Power Cleans

1 Power Clean

Then build to 70% to start the EMOM.

Power Clean (Weightlifting Variable Reps & Sets)

Loading Notes: % 1RM Power Clean

The goal here is to use this as a primer for our 1RM next week. We are specifically targeting this about 5 days out from the true 1RM to allow for the feel and flow of the singles at around 80% to prime our lift for the 1RM attempt on Monday.

"Déjà Vu" (Time)

For Time

30 Clean and Jerks

Starting at 0:00 and every minute thereafter:

8 Toes-to-Bar

Time Cap: 12:00

Score = Time

Barbell: (Rx155/105, S 125/85)
Goal: 7:00-10:00

Stimulus: Barbell Cycling / Midline / Grip

RPE: 7-8/10

Primary Objective: Maintain technically sound, repeatable clean and jerks while managing the recurring toes-to-bar interruption each minute.

Secondary Objective: Choose a barbell pace and toes-to-bar volume that remain sustainable throughout the workout without significant drop-off.

[Déjà Vu: Levels] (Time)

Masters 55+

For Time

30 Clean and Jerks

Starting at 0:00 and every minute thereafter: 6 Toes-to-Bar or Knees to Elbows

Barbell: 95/65lb

Accessories (Checkmark)

For Quality:

4 Sets:

7/7 Single Arm Kettlebell Z-Press

8/8 Side Plank Banded Row

10 Glute Bridge Dumbbell Pull-Overs

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-up

General Warm-Up

1:30 Cardio Choice

10 Down Dog Toe Touches

10 Bootstrap Squats

5/5 World’s Greatest Stretch

10/10 Alternating Cossack Squats

10 PVC Pass-Throughs

10 PVC Around the Worlds

:20/:20 Standing PVC Pipe Prayer Stretch

2 Sets: (Priming the Legs and Overhead Position)

5 Hang Muscle Snatch

5 Snatch Balance

5 Overhead Squat (:02 Pause in the Bottom, Armpits Forward, Bar Stacked Over Mid-Foot)

10 Alternating Box Step-Overs

2 Sets: Building to Working Load

4 Overhead Squats (Confirm the Grip Width and Position You Can Maintain Under Fatigue)

6-8 Single Dumbbell Box Step-Overs

200/175m Row @ Easy Pace, then 100/90m @ Intended Workout Pace (Long, Patient Drive, Quick Hands Away)

200m Run @ Goal Pace (Settle the Breathing Before Returning to the Bar)

"The Other Side" (AMRAP - Rounds & Reps)

30:00 AMRAP

500/450m Row or Ski or Bike 30/24 cals

20 Single Dumbbell Step-Overs

400m Run

15 Overhead Squats

Score = Rounds + Reps

Dumbbell: (Rx50/35, S 40/25)

Box: (Rx24/20, S 20/16″)

Barbell: (Rx 95/65, S 75/55)

Goal: 4+ Rounds
Stimulus: Aerobic Endurance / Leg Stamina / Overhead Stability

RPE: 7/10

Primary Objective: Hold a steady aerobic pace for the full 30:00 while maintaining movement quality at every station.

Secondary Objective: Choose an overhead squat load that stays technical and manageable as fatigue builds.

[The Other Side: Levels] (AMRAP - Rounds & Reps)

Masters 55+

30:00 AMRAP: 400/350m Row, 16 Single Dumbbell Step-Overs, 400m Run, 12 Overhead Squats

Dumbbell: 35/25lb (15/12kg)

Box: 20in

Barbell: 75/55lb (34/25kg)

Accessories (Checkmark)

For Quality

3 Sets:

:15/:15 Single Arm Ring Plank

12/12 Side Lying Dumbbell External Rotations

10/10 Single Leg Glute Bridge + Medball Squeeze, Elevated

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-up

General Warm-Up

2:00 Cardio Choice (Row or ~400m Run)

2 Sets:

10 Glute Bridges (:02 hold at the top)

8/8 Single Arm Dumbbell Strict Press @ Light Load

16 Bear Plank Shoulder Taps

10 Alternating Arm Swings

5 Romanian Deadlifts (Slow Lower, Lats On)

Bench Press Ramp

4 @ 40-50%

3 @ 50-60%

2 @ 60-70%

Deadlift Ramp

4 @ 40-50%

3 @ 50-60%

2 @ 60-70% (Set the Back Angle Before the Bar Moves, Push the Floor Away)

Deadlift + Bench Press (Weight)

12:00 EMOM

Minute 1: 3 Bench Press

Minute 2: 3 Deadlift
Loading Notes: Holding 70% across for both lifts. This will work as a primer for the testing week next week and give us a good 6x3 for both lifts today at 70%. The goal here with 70% is it is heavy enough to keep touches on the lifts, but light enough that form and speed stay constant.

*We are sticking with our theme for this cycle of combining our Deadlift and Bench Strength days in order to target a strength stimulus from two complementary movements that don’t interfere with each other in order to get greater frequency and touches, while letting the other days hold more weight for our conditioning work.

"The Rift" (AMRAP - Reps)

8:00 AMRAP

2-4-6-8-10… ascending by 2 each round

Russian Kettlebell Swing

Box Jump

Ring Dip

Score = Total Reps

Kettlebell: (Rx70/53, S 53/44)

Box Height: (Rx24/20, S 20/16″)
Goal: 140-170 Reps (Into the Round of 14)

Stimulus: Posterior Chain / Jumping / Upper Body Pressing

RPE: 7/10

Primary Objective: Maintain smooth, technically sound movement as the rep ladder builds.

Secondary Objective: Manage the growing sets before muscular fatigue forces significant breaks or changes in movement quality.

[The Rift: Levels] (AMRAP - Reps)

Masters 55+

8:00 AMRAP

2-4-6-8-10… ascending by 2 each round

Russian Kettlebell Swing

Box Jump

Ring Dip or Banded Ring Dip

Kettlebell: 53/35lb

Box Height: 20in

Accessories (Checkmark)

For Quality:

3 Sets:

:40 Weighted Sorenson Hold

100/100ft Suitcase Carry

:20/:20 Star Plank

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-up

General Warm-Up

2:00 Cardio Choice

-

:20 Alternating Scorpions

:20 Down Dog to Up Dog

:15/:15 Crossbody Lat Stretch

10 PVC Pass-Throughs

10 PVC Around the Worlds (5 Each Direction)

:20 PVC Prayer Stretch

:30 Jump Rope (Singles, Doubles, Practice)

12 Banded Pull-Aparts

:20 Extended Plank Reverse Bridge

Specific Prep

2 Sets:

8 Scapular Pull-Ups

:15 Dead Hang + :15 Active Hang

6 Bar Kip Swings (Tight Hollow to Arch, Push Away at the Back)

5/5 Alternating Iron Cross Stretch

6 Glute Bridges (:02 Hold at the Top)

-

2 Sets: Empty Barbell

5 Snatch Grip Romanian Deadlifts (Slow Lower, Lats On)

5 Hang Muscle Snatch

5 Overhead Squats (:02 Pause in the Bottom)

5 High Hang Power Snatch (Full Hip Extension, Bar Close)

-

Then Build to the Working Load on the Power Snatch

Then Transition to the Bar Muscle-Up Progression

"The Upside Down" (AMRAP - Reps)

20:00 EMOM

Minute 1: 3-5 Bar Muscle-Ups (S: 8-10 Chest to Bar Pull-Ups)

Minute 2: 5-7 Power Snatch

Minute 3: 12-15 GHD Sit-Ups or V-Ups

Minute 4: 45-60 Double Unders (S: or :30sec Practice)

Score = Total Reps
Barbell: (Rx135/95, S 115/75)

Goal: Consistent, technical reps inside the prescribed ranges

Stimulus: Gymnastics Skill / Barbell Technique / Sustainable EMOM

RPE: 6-7/10

Primary Objective: Accumulate clean, technical repetitions while staying within the prescribed rep ranges.

Secondary Objective: Establish a repeatable rep number early, with the option to build slightly if movement quality remains high.

[The Upside Down: Level] (AMRAP - Reps)

Masters 55+

20:00 EMOM

Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups

Minute 2: 5-7 Power Snatch

Minute 3: 12-15 V-Ups or GHD Sit-Ups

Minute 4: 40-50 Double Unders or :30 Practice

Barbell: 95/65lb

Accessories (Checkmark)

For Quality:

3 Sets:

10/10 Single Leg Barbell Hip Thrust , moderate

:15/:15 Copenhagen Plank

12-15 Standing Dumbbell Calf Raises

:45 Chinese Plank (Back)

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up:

General Warm-Up

2:00 Cardio Choice (Run Ideally)

-

10 Alternating Arm Swings

10 Back Slaps

8 Inchworm Push-Ups

10/10 World's Greatest Stretch

:30 Glute Bridge Hold

-

2 Sets:

:15 Passive Hang + :15 Active Hang

8/8 Single Leg CrossBody RDLs

10-15 Banded Pull-Aparts

:15/:15 Single Arm Plank

Specific Prep

8 Dual Dumbbell Bench Press @ Warm-Up Load (Controlled to the chest, feet planted, full lockout)

10 Synchro AbMat Sit-Ups

:20 Hollow Hold

-

100m Single Kettlebell Run @ Light Bell (Switch hands halfway, bell tight to the body and held on the shoulder, this is a practice run to get accustomed to it)

100m Dual Kettlebell Farmers Carry @ Light Loads (Tall chest, quiet shoulders, brisk steps or a trot)

"Intertwined" (Time)

For Time, Teams of 2

4 Rounds for Time

Partner 1:

200m KB/DB Run

Partner 2:

20 Dumbbell Bench Press

Switch roles once both assignments are complete.

Then, together:

30 Synchro AbMat Sit-Ups

200m Dual KB/DB Farmers Carry

Time Cap: 30:00

Score = Time

Dumbbells (Bench Press): 2 x (Rx50/35, S 40/25)

KB/DB (Run): 1 x (Rx53/35, S 44/26) ,(Rx50/35, S 40/25)

Kettlebells (Farmers Carry): 2 x (Rx53/35, S 44/26)

Flow: Both athletes must complete the run and the bench press before moving to the sit-ups. On the farmers carry, one athlete carries both bells while both partners travel together; switch as often as needed.

Goals: 22:00-30:00

Stimulus: Mixed Modal Partner Conditioning, Full Body Strength Endurance

RPE: 8/10

Primary Objective: Keep the run and bench press closely matched so neither athlete waits, with 20 reps completed in 1-2 sets each round.

Secondary Objective: Move efficiently through the synchro sit-ups and manage the farmers carry with quick, planned exchanges before grip fails.

[Intertwined:Levels] (Time)

Masters 55+:

4 Rounds: 150m Kettlebell Run / 15 Dumbbell Bench Press, then 25 Synchro AbMat Sit-Ups, 150m Dual Kettlebell Farmers Carry

Dumbbells: 2 x 35/25lb

Kettlebell (Run): 1 x 44/26lb

Kettlebells (Carry): 2 x 44/26lb

PRVN Reset (No Measure)

For Quality

1-2 Sets

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up:

General Warm-Up

2:00 Cardio Choice (Row Ideally)

-

10 Alternating Scorpions

10 Down Dog Toe Touches

10 Bootstrap Squats

5/5 World's Greatest Stretch

:20/:20 Active Pigeon Stretch

10 Banded Pull-Aparts

:15/:15 Crossbody Lat Stretch

-

2 Sets:

10 Air Squats @ 20x1 Tempo

:20 Bottom of Squat Hold

10 Glute Bridges

8 Alternating Cossack Squats (4/4)

10 Wall Ball Front Squats (Elbows in, ball on the chest, full depth)

8 Wall Ball Push Press

6 Wall Balls

"Mixed Signals" (5 Rounds for time ↓ shorter is better)

For Time

Every 5:00 x 5 Sets

15/11 Calorie Bike

15 Wall Balls

15/12 Calorie Row

15 Wall Balls

Score = Sum Total Time

Wall Ball: (Rx 20/14, S 16/12) to 10/9ft

Goals: 3:00-3:45 / Set

Stimulus: Leg Stamina Conditioning, Cyclical

RPE: 7.5/10

Primary Objective: Complete every set inside 3:45 so you earn at least 1:15 of rest each round.

Secondary Objective: Hold all five set times within :15 of each other with wall balls in two sets or fewer.

[Mixed Signals:Levels] (5 Rounds for time ↓ shorter is better)

Masters 55+:

Every 5:00 x 5 Sets: 12/9 Calorie Echo Bike, 12 Wall Balls, 12/9 Calorie Row, 12 Wall Balls

Wall Ball: 14/10lb (6/4kg) to 10/9ft

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up:

General Warm-Up

2:00 Cardio Choice

-

10 Bootstrap Squats

:15/:15 Crossbody Lat Stretch

10/10 Single Leg Glute Bridge

5/5 World's Greatest Stretch

-

2 Sets (Priming the Legs and the Pulling Midline):

10 Banded Pull-Aparts

8 Scapular Pull-Ups

:15 Dead Hang + :15 Active Hang

:20 Hollow Hold

5 Up Downs

Specific Prep

2 Sets w/ an Empty Barbell:

8 Barbell Goodmornings

5 Back Squats @ 20x1 Tempo (Braced midline, consistent depth)

5/5 Back Rack Reverse Lunges (Knee tracks over the toe, torso stacked, no forward lean)

-

Back Squat Ramp:

4 Reps @ 40-50%

3 Reps @ 50-60%

2 Reps @ 60-70%

1 Rep @ 70-75%

Back Squat (Weightlifting Variable Reps & Sets)

Loading Notes

• Target 4-6 reps on the final max effort set at 85%; sets 1-5 are quality working sets, not builds to a limit.

• Reps decrease as load increases, so the bar should feel heavier each set without ever changing depth or bar speed.

• This peaks the back squat progression before a small deload next week and the 3RM in Week 9 of the cycle.

"Give and Take" (AMRAP - Reps)

For Max Reps

12:00 EMOM

Minute 1: Back Rack Reverse Lunges

Minute 2: Lateral Burpees over the Barbell

Minute 3: Strict Pull-Ups

Score = Total Reps

Barbell: (Rx135/95, S 115/75)

Goals: 10-14 Lunges / 10-14 Lateral Burpees / 6-12 Strict Pull-Ups per minute

Stimulus: Strength Conditioning

RPE: 8/10

Primary Objective: Pick a rep target for each station before the clock starts and hit that same number all four rounds.

Secondary Objective: Consistency across all sets on all three movements.

[Give and Take] (AMRAP - Reps)

Masters 55+:

12:00 EMOM

Minute 1: Back Rack Reverse Lunges

Minute 2: Lateral Burpees over the Barbell

Minute 3: Strict Pull-Ups or Banded Strict Pull-Ups

Barbell: 95/65lb

Accessories Stretch (No Measure)

For Quality:

3 Rounds:

:30/:30 Couch Stretch (nasal breathing, long exhale, let the hip flexor release)

:30/:30 Half Kneeling Quad and Hip Flexor Hold with Posterior Pelvic Tilt

8/8 Supine Figure 4 Glute Stretch Hold, :03 each (slow and easy, no bouncing)

:30 Dead Hang from Pull-Up Bar (relaxed grip, let the lats and spine decompress)