CFC 40-30-20-10 2 Hand DB Cleans (35/25) Sit-Ups Cals PureFit 20-15-10-5 2 Hand DB Cleans (35/25) Sit-Ups Cals MWOD Partner Internal Rotation:  One partner will lay on back and make a bridge with feet under knees, knees at 90.  Place hands behind back in bridge. Other partner will pin shoulders to the ground. Start gently add more pressure as partner in bridge indicates.  Partner in bridge is going to contract and relax 8 sec on, 4 sec rest(breathe). Next Contract and Relax, lower hips a bit. Contract and Relax again lower hips even lower.  Work a minute at a time then switch partners.   Wall assisted QL smash -using a lacrosse ball smash the quadratus lumborum, which runs from the base of the rib cage to the top of the pelvis.  Lie on your back with your bottom as close to the wall as possible to create a deep squat position with your feet on the wall. Place the lacrosse ball next to the spine, below the ribs.  Smash all areas slowly the ball laterally and down. When you find tender/painful areas, floss the QL by further externally rotating leg, internally rotating leg and bringing knee to chest. If an area is too tender to bear your weight.  Contract the back and hold breath for 4-5 seconds. Relax back and exhale for 8-10 seconds. Repeat until tissue changes. Spend about 2-3 minutes on each side.