A. Planche Leans; 20 sec x 4 sets; rest 1:40 - Done. These were fun. First time doing them. Was a great stretch on wrists. 
B. Frog Stand; 10 sec Holds x 4 sets; rest 1:50 bw sets - Done. These were easy.  
C1. Good morning position hip rotations; 3 slow controlled reps x4;
rest 30 seconds - Felt good on my hips. Used box to support hands. 
C2. Deck Squats; 8 reps x 4 sets; 30 sec - Done. 
C3. KB Front Rack Carry; 100' x 4 sets; rest as needed - 53#/hand, 70, 70. Spicy midline. 
+
8 Sets (keep HR bw 150-170):
Row 120 sec
rest 30 sec
(rest 2min bw sets 4-5)
Held 355-370m each set. Avg HR was at 160 bpm. 
+
8 Sets (keep HR bw 150-170):
Assault 120 sec
rest 30 sec
(rest 2min bw sets 4-5)
20cals each set. Avg HR was 167 bpm.
+
Assault 8 Sec @ 100%
Assault easy for 1:22
x10 sets
8cal, 10, 12, 9, 10, 10, 11, 10, 11, 12. Power was feeling at its best today. Still needs more, but glad to see improvement. Nasty on my quads!