7/7

A.  Russian KBS afap without compromising form, 10 unbrokenx4; rest 1 min

Did these all at 35#. 

B.  Weighted GHD hip extensions, 4-5x5; rest 1:30
Did these 5 each round all at 10#.  Went a bit lighter because my back is stiff on the one side (Did roll it out before the workout). 

+

Row 1k for time

Boo.
4:14.9 (average 2:07.4, 38 s/m).

1st 250 - 57.2 (average 1:54.4, 42 s/m)
2nd 250 - 1:05.1 (average 2:10.2, 39 s/m)
3rd 250 - 1:06.1 (average 2:12.2, 36 s/m)
4th 250 - 1:06.5 (average 2:13.0, 36 s/m)

I should have started off slower.  Maybe  text time aim for a 2 minute pace to start and then try to hold below 2:05...

Recovered way too quickly.  Need to push harder next time.

2k PR is 8:54 (I know they're not comparable just wanted to put it here for reference).

+

Row 5 min easy cool down

Did this.

Supine twist stretch
Banded three way hamstring stretch
10 Side to side alternating Cossack lungesx2

10 Band pull apartsx2

8 PVC back squatsx2

Foam roll quads and glutes

Did all of these.