Thu 6/21:

Run 10 min @Z1
+
1 round:
10 + 10 sec Bridge Leans
21 sec Skin the Cat Hang (7 sec ea: palms down, neutral, palms up)
10 + 10 sec OH Squat stretch w/empty bar (narrow hands as you go)
+
15 min @Z1 pace:
10 BFK Pullups
2 min Handstand Walking practice
4/4 Spinal Rocks to Shinbox Switches
+
10 min @Z1 pace:
3/3 Rotations thru High Bridge
4/4 Lateral Pushups
30 sec Low Squat
Lizard Lunge 30'
+
Airdyne 4 min @Z1
+
Airdyne 10 sec @100%/50 sec easy pace recovery x 8
+
Banded hip Flexor stretch - 2 min/side x 2
All complete.  Airdyne sprints kicked my ass.