A. Feet Elevated Planche Leans; 20 sec x 4 sets; rest 1:40 - Done. This was more challenging compared to last week. Used a 12in box. 
B. Frog Stand; 12-15 sec Holds x 4 sets; rest 1:50 bw sets - Done. These are not too difficult. 
C1. Good morning position hip rotations; 4 slow controlled reps x4;
rest 30 seconds
C2. Deck Squats; 10 reps x 4 sets; 30 sec
C3. KB Front Rack Carry; 120' x 4 sets; rest as needed
+
8 Sets (keep HR bw 150-170):
Row 150 sec
rest 30 sec
(rest 2min bw sets 4-5)
Averaging 650m each set. Focused on rhythmic and controlled pace. Did this outside and got some Vitamin D. 
+
8 Sets (keep HR bw 150-170):
Assault 150 sec
rest 30 sec
(rest 2min bw sets 4-5)
Averaging 35 calories each set. Stayed on the high end of training zone, but didn't go over. 
+
Assault 8 Sec @ 100%
Assault easy for 1:22
x10 sets
Was holding 10-11 calories each set. Hitting 1500 watts consistently now.