A1. Arch body complexes; 5 reps x5; rest 1 min (opposite arm/leg lift,
other arm/leg lift, upper lift only, lower lift only, superman hold 10
sec = 1 rep)
A2. Side plank press ups; 10 reps + 10 sec isometric hold x5; rest 2 min
Completed A1-2. +
Continuous work for 70min(record HR this week so I can see what is going on in this segment: 
40 Calorie Row 
100' Farmers Carry 
40 Cal Assault Bike 
100' Waiters Carry 
80 Double Unders 
100' Sled Push (grinding and heavy) 
80 Seconds continuous Backwards jog/walk on True form
5 Rounds. Avg. HR of 170 bpm. Did just over 60min of continuous work. My elbow was not feeling it after all of the rowing and farmers carries. Did what I could for the day, but listened to my body.