8/28

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

20#, 25#, 25#, 25#

B1. Lateral raises, 10x3; rest :30 secB2. Single sided Ring rows, 12x3; rest :10 sec between sides/rest 1 min

6# for lateral raises. 

+

Row 2k 
14 Box jumps
20 Sit ups 
Row 1k
12 Box jumps
20 Sit ups
Row 400 m
10 Box jumps 
20 Sit ups

21:39 total time. I meant to get the pace for each of the rows and then was so hot afterwards I forgot. Seriously. haha. 

Used a 16 inch box. 

+

Foam roll thoracic/lat
Banded tricep stretch

Did this.