A1. Deadbug Anti Rotation Press; 10 reps/side x 4 sets; rest 30 sec 
A2. Turkish Get-up; 1 rep/side x 4 sets; rest 30 sec 
A3. Back Bridge Assisted on Box; 6 reps x 4 sets; rest 30 sec 
B1. Single Arm Bear to Bridge; 5 reps/arm x 4 sets; rest 10 sec 
B2. Band Distracted Ankle Flexion; 30 sec/leg x 4 sets; rest 10 sec 
B3. Shoulder Sleeper Stretch; 30 Sec/arm x 4 sets; rest 10 sec 
B4. Seated 90-90 Hip Rotations; 6/side x 4 sets; rest 10 sec 
+
3 sets: 
Row 1k 3:50 pace 
10 Box Jump Overs (20") 
15 UB TTB 
rest 3min 
+
3 Sets: 
Airdyne 35 Calories 
10 Box Jumps Overs (20") 
15 UB TTB

Results
A1. Completed 
A2. 70# across sets 
A3. Completed (12" box)
Been liking these movement pieces. Worked on maintaining neutral lumbar and lots of thoracic extension. Should I use these as my warm up? 
B1-4 Completed 
Really diggin' 90-90 rotation. Makes my hips feel good. Still have to put my hands on floor though. 
+
15:00
11:24
Held pace on row. Stayed on UB. And tried a few sets of bounding. No pain! Experimenting with intra-workout shakes (whey protein and dextrose) and I am feeling great during training now. Gonna continue doing this and eat a meal an hour after training.