Spin Bike:
25 min

Curls
5x10 40#s

Prowler 3 trips
then i did some abs.........

reverse hypers
4x20

bike
5 min

sled drags
i did about 12 trips switching back and forth with rick, which took about 20 min

GHRs
4x20

curls
4x10

sooo my back hurts...so I trained

glute Ham raises
20, 20, 20, 20, 25

reverse hypers
20, 20, 20, 20, 25

that's it, and some foam rolling and stretching...

So it seems that so far all of my attempts to unfuck my back have been a rousing failure. I traing light and it hurts, I try and get away from squatting and find alternatives and it hurts, I do nothing, and it hurts even worse! Hopefully all will be well soon but for now this blows...