AM 30:00 assault bike @Z1, off every 5:00 for 1/side moderate Turkish get-up PM A1. Bear crawl, 3x15' forward + 15' reverse, very slow and controlled keeping hips level; :30 rest A2. Deadbug w/hands pressed into wall, 3x10 alternating breathing out hard on each rep; :30 rest B. Clean-grip deadlift, 8x2 @1RM clean, 11x1; begin a set every :60 C. Seated on floor DB shoulder press, 3x6-8, 21x1; 2:00 rest D1. 1-arm DB row, 3x6-8/side, 20x1; :30 between sides, :30 rest D2. Hollow rock, 3x :30, :30 rest + 15:00 Assault Bike @Z2- goal is 105 total calories AM complete 35# KB PM A1. complete A2. complete B. complete @225 C. 25-30-35(6) D1. 40-45-50 D2. complete + 130 calories I'm really enjoying the way my programming is laid out right now! Clean-grip deadlifts were a bit tougher than last week but still fine. The seated dumbbell press is so hard! The sets at 25 and 30 weren't that bad but I was struggling to keep the tempo with 35 so I only did six reps. I could feel myself starting to rush on the way down. The 15:00 on the assault bike wasn't nearly as bad as I thought it was going to be. My programming said the goal was 105 calories but I ended up getting 130. I held between 197-207 watts basically the entire time and had no issues, I definitely could have kept going. My breathing was fine, it was my legs that were burning. This felt like a very sustainable pace. I am definitely getting more comfortable with the assault bike.