A. Landmine Rainbow Rotations; 10 reps/side x 5 sets; rest 90 seconds https://www.youtube.com/watch?v=OZiiRID_Zmg - Done. Used 55#, 55, 65, 65, 65. Core is feeling stonger. https://youtu.be/cmaK4AS8gZw

B. Twisting Back Extensions; 10 reps/side x 5 sets; rest 1min https://www.youtube.com/watch?v=mKcpCxlHpUI - Done. Used 10# plate. Low back gets spicy on this. https://youtu.be/sgD7_TFlpmU

C. Stability Ball Prone Leg Lifts; 25 reps + 10 sec hold x 5 sets; rest 90 seconds - Done. Used a 10# medball. https://youtu.be/V8IzGjs4jQI

D. Weighted Deadbug; 10 reps/side x 5 sets; rest 90 seconds - Used a set of 5# plates. Anterior feels turned on. https://youtu.be/Xx6-cs0MA34

E. Hollow Rock Continuous; 60 seconds x 5 sets; rest 20 seconds - Was not able to go continuously. Midline was fried. Broke it up, but accumulated the time towards the end. 
+
Assault Bike
20sec @75ish effort
40sec @slow easy pace
x20 - This went very good. Was really stoked about this. Held 300-350watts. Knee felt great. No pain. Time to wait and see how knee feels.