12/3

A1.  Goblet squat@22x1 tempo, 5-6x4; rest 1 min

6 each round all with 35#. 

A2.  Weighted reverse lunges (back rack) 5 each legx4; rest 1:30

All with 55#. 

 B1.  V ups, 12x4; rest :30 sec
B2.  Plank, :30 secx4; rest 1 min *if this is easy add a 5# plate to your back

Did these. No plate.
+

Row 500 m

50 Jump rope singles

rest 2 min

x3

Round 1: 2:35.42

Round 2: 2:34.88

Round 3: 2:37.48

+

:30 sec couch stretch
:30 sec pancake

Did this. 

++++++ 

30 min easy run later with a friend.