A1. Single Leg DB RDL; 8 reps/leg x 5 sets; rest 30 seconds - Used 50# for each set. Hips felt great, no pinching on right side. Better ROM and control. 
A2. Med Ball Hug Banded March; 90 seconds x 5 sets; rest 60 seconds https://www.youtube.com/watch?v=eNEQBx3YKRc - Used 50# dball for each set. First three sets was w/ 130# band tension. Glutes got a little spicy, so dropped the band tension to 65# last two sets to maintain march. 
B1. Terminal Knee Extensions with LIGHT band; 20 reps/leg x 5 sets; rest 30 seconds
B2. Single Arm Farmers Carry; 75'/side x 5 sets; rest 30 seconds
B3. Seated ShinBox Switches; 6-8/side x 5 sets; rest 1m - Great combo of movements. Wore training mask to focus on belly breathing. 
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30min Assault Bike for Max Calorie but based on tolerance and feel - Completed 388 calories and held avg 178 bpm. Not happy with outcome, but I understand this is where I am at right now and focused on getting back on track.  Wasn't going full throttle, stayed back a little to feel it out. No knee pain just weakness. Limters felt like ventilation and muscle endurance in legs. Was having to pause a couple times just to gather myself in order to maintain work, breath, and reduce muscle burn in legs. In my mind I wanted to pick up the pace, but at the same time internal dialogue saying hold back. Mentally wasn't there today. Was also feeling really dehydrated.