8/13

Did this one today because wasn't sure when they were moving the bikes. I figured if they move rowers I can use the one at my friend's house tomorrow, but have no access to a bike without gym 

A.  Single sided dumbbell bent over row 6x4; rest :20 sec between sides/1 min between sets

20#, 20#, 25#, 25#. 

B1. Lateral raises, 10x3; rest :30 sec
6# on each side for all. (5# plate plus 1# plate). 

B2. Single sided Ring rows, 10x3; rest :10 sec between sides/rest 1 min
Did these. 

+

Assault 20 cals
Run 800 m
Rest 3 min
X3

Felt pretty decent on these. Think I had a good bike. 

Round 1 bike: 1:57.8 
Round 1 run: 3:45.1 

Round 2: bike: 1:49.2
Round 2 run: 3:41.0

Round 3 bike: 1:54.7
Round 3 run: 3:43.5
A car pulled in front of me on this lap and I had to cut and go around the back of it.

I'm not sure the 800m is truly a full, full 800m. When they move, I'll map out all the new routes. 

+

Foam roll thoracic/lat
Banded tricep stretch

Did this.