3/20

A. Dumbbell bench press, 8 repsx3; rest 1:30 **light loads
Did this. 10# DBs, 12# DBs, 12# DBs.
Did this with a dumbbell in each arm (I think that was right since t didn't say single sided). 

B.  Bent over supinated single sided dumbbell row, 5x5; rest 1:30

Did this.

12#, 15#, 20#, 20#, 20#. 

C.  Y raises, 10x3; rest 1 min
Did this 5# plates (one on each side).

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12 min AMRAP:

10 Step ups (use a bench if they don't have anything to step up on)

12 Sit ups (controlled tempo)

Jump rope 100 singles

Jump rope 20 double attempts

10 Goblet squats

Did this. I lost track of rounds. Some girl randomly put a rower in the middle of the workout area I set up and seemed oblivious to the fact that she was in the way of where I had the jump rope. That and being tired I just lost track. Was pretty stiff from sitting so long yesterday on the planes (2 hour flight, 8 hour flight, 4.5 hour flight, 1 hour flight blahhh so much sitting).
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Foam roller thoracic area/lats

Did this and foam rolled knee as you suggested.