I felt like I could make a go of it at class last night, but I have played the injury game before, and decided to sit out one more class.
I went to the gym before:
10 minute interval program level 15
average watts 108
1 set of 5 every 45 seconds.
Set took 12-15 seconds.
2:1 rest/work interval
5 minute cool down on the slide board.
Went to class and watched the technique portion.
They went over sprawl to hip control to clock choke.
tonight still taking it easy on the back so lots of glute-hams, pull ups and some resisted push-ups.