Friday 091016 - out of sync because I didn't want to overwork my lower back that I strained.
Buttercups:
12 Hip-Back Extensions
Run 200 meters
9 Hip-Back Extensions
Run 200 meters
6 Hip-Back Extensions
Run 200 meters

I subbed Abmat back extentions as still wary of lower back, and 600 meters on Elliptical trainer for runs.

Done in 13.47mins - pretty pleased - I pushed pretty hard and had to sit gasping afterwards which told me I had worked to more of a crossfit level .

My splits were 4.37, 4.36, 4.33mins