A. Negative vertical body levers; accumulate 15 slow controlled reps
not for time - Done. Felt good on midline. Like these. 
B1. Arching Active Hang; 40 sec x4, rest 1m - Done. 
B2. Hollow Rocks; 30 reps x4, rest 90s - Done.
C1. Seated Pancake Stretch; 60 seconds x 5 sets; rest 30 seconds - Done. 
C2. Seated Straddle KB Windmills; 8 reps/side x 5 sets; rest 90 seconds - Done. Used 28#,28,35,35,35. 
D. Tuck-ups; 20 reps for time x 4 sets; rest 4min - Done. Each set took about 15sec. 
+
Row 3min
Assault Arms only 3min
x4 sets -Done. Felt good to sweat and move.