6/19

A. Single sided dumbbell bent over row 8x4; rest :20 sec between sides/1 min between sets
20#, 25#, 25#, 25#

B1. Lateral raises, 10x3; rest :30 sec
B2. Single sided Ring rows, 10x3; rest :10 sec between sides/rest 1 min

All lateral raises with 7.5# (5# plate and 2.5# plate in each hand)

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4 RFT:
6  Push ups
8 GHD Sit ups
44 Jump rope singles

5:27 total time. 

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Run 2 miles at 7:20-7:30 pace

Did this later in the day. The watch was being so weird on the second part telling me I was going super slow like 9 min slow which I knew I wasn't, but then at the end it gave me the correct pace for average (so who knows). 

Mile 1: 7:24.6
Mile 2: 7:26.7

Legs felt kind of heavy. 

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Foam roll thoracic/lat
Banded tricep stretch

Did this.