A1. Bent Knee Hollow Hold; 20 sec x 5 sets; rest 40 seconds 
A2. Arch Body Hang from Pull-up Bar; 20 sec x 5 sets; rest 40 seconds - Done. 
B1. Tuck Front Lever; 12-15 sec x 5 sets; rest 45 seconds 
B2. Side Plank Arch ups; 10 reps x 5 sets; rest 45 seconds - Done. 
+
12min Row @ 1:56 pace 
12min Run @ easy pace 
12min Bike @ 300 watts 
12min Row @ 1:56 pace - Done. Didn't maintain pace on row. Legs and low back got fatigued. Ran on Trueform, blew up my hammies.