A1. Band resisted partial pistols to bench; 3 slow controlled reps
x4/side; rest 1 min
A2. Side to side cossack squats; 6 slow controlled reps per side x4; rest 1 min - Used a 35# KB. 
A3. Band Assisted Shrimp Squat @ 3030; 8 reps/leg x 4 sets; rest 1min - These are really hard for me. I feel like I am twisting on my right leg. 
A4. Supine Leg Whip; 8 reps/leg x 4 sets; rest 1min https://www.youtube.com/watch?v=kRSquvZfP0w
Good knee flexion and core work. 
B1. 1/4 squat walk w/ band @ knee for 15m x 4 sets; rest 0 
B2. 1/4 squat walk w/ band @ ankle for 15m x 4 sets; rest 0 
B3. Banded Side Lying Clamfor 15 reps x 4 sets; rest 0 https://www.youtube.com/watch?v=_eZ32pKt7QQ
B4. Banded lying prone hip internal rotations 15 reps x 4 sets; rest 0  https://www.youtube.com/watch?v=ZNZFsYu7Fzc
Completed B1-4. Glutes got some good movement work in. Hip always feels good after these sessions. 
+
Assault Bike 10 Sec @ 100% 
rest 2min 
x10 sets 
Had to throw it back today and use an AD. It was the only bike available at my buddies place. Big difference on the feel. Was hitting around 1200 watts each set. +
Row 15 Sec @ 100% 
rest 2:45
x10 sets 
Done. Was holding 500watts each set. I never feel like I can go any faster on these.