A1. Side Plank Arch Ups; 12 reps/side x 5 sets; rest 30 sec 
A2. L hold on stall bars with flutter kicks; 20-30 seconds x5; rest 30 sec
A3. Stability ball stir the pots; 10 reps in both directions x5; rest 30 sec
A4. DB crunches; 12 slow controlled reps x5; rest 30 sec
A5. Stability ball pulls to pike HS hold; 14 reps x5; rest 30 sec
A6. Jefferson curls; 10 slow controlled reps x5; rest 30 sec
+
Assault 5min @ 390 watts 
rest to recovery 
x3 sets 
+
20min of Mobility Work

Results
A1. Completed 
A2. Completed 
A3. Completed 
A4. 60#, 75, 75, 75, 75
A5. Completed 
A6. 45#, 45, 45, 55, 65
+
Completed
+
Completed 

Midline piece was just what I needed. Toughest movement for me was the L Hold. Had a difficult time maintaining position while doing kicks. Legs wanted to drop every time. Substituted a medicine ball for the stability ball. We don't have any at the gym. 

Wasn't super pumped about the assault today. I gave everything that I had, but wasn't enough. I had no drive in my legs. Could only maintain wattage for first set. Took 3 minutes recovery between sets. Felt recovered, but after the first minute in my legs hit the wall and had no gas left in the tank. Had me feeling a little discourage. 

One of the most important aspects I have learned over the years of training is that you have more good bad days than the good days. Shake it off and move on to the next one.