Update city.
Thursday: rest
Friday: gym
-roll
-hip mobility
-dynamic
(1) overhead pullover: 5x5@180
(2) dips: 4x15
(2) seated row: 4x10@180
(3) ab wheel: 2x15
(3) single leg hip thrust: 2x15/leg w/25lb plate, 2x15 just bw