A1. Deadbug Anti Rotation Press; 10 reps/side x 5 sets; rest 30 sec 
A2. Turkish Get-up; 1 rep/side x 5 sets; rest 30 sec 
A3. Back Bridge Assisted on Box; 6 reps x 5 sets; rest 30 sec 
B1. Single Arm Bear to Bridge; 5 reps/arm x 5 sets; rest 10 sec 
B2. Band Distracted Ankle Flexion; 30 sec/leg x 5 sets; rest 10 sec 
B3. Shoulder Sleeper Stretch; 30 Sec/arm x 5 sets; rest 10 sec 
B4. Seated 90-90 Hip Rotations; 6/side x 5 sets; rest 10 sec 
+
Assault 40 Sec @ 100% 
rest 20 sec 
Row 2k @7:20 pace 
rest 15min 
x2 sets

A1. Completed 
A2. 70# across all sets 
A3. Completed on 12" box 
B1-4. Completed 
Hip/knee were sore from training yesterday. Warmed up with some mobility for about 40min. Went through movement piece with ease. 
+
26 cals assault
Completed 1 set then called it a day. Wasn't able to stay on pace. Quads were screaming and tight (pulling on knee). Knee was aching and little bit of inflammation. Wanted to make sure I was feeling good the rest of the week, so I went home to rest, mobilize, and fuel up. I hate having to stop a workout, but need to remember to train smart.