A. Hanging Straddle Leg Lift; 8 reps x 5 sets; rest 90 seconds 
B1. Single Leg Supine Leg Whip; 8 reps/side x 5 sets; rest 45 seconds 
B2. Side Plank on Ring; 15 sec/side x 5 sets; rest 90 seconds 
+
Assault 90 Seconds @ 390 watts 
rest 90 seconds 
Row 90 Seconds @ 1:43 pace 
rest 90 seconds 
x4 sets 
+
Assault 60 Seconds @ 440 watts 
rest 60 seconds 
Row 60 Seconds @ 1:40 pace 
rest 60 seconds 
x6
+
Assault 30 Seconds @ 500 watts 
rest 30 seconds 
Row 30 Seconds @ 1:35 pace 
rest 30 seconds 
x8

Mind and body felt better than last week. Pace was tough to hold but doable. Lungs and legs burnt up.