9/21

Had to move the workouts around. They will be using the rowers tomorrow morning from 7:00-8:45 for a workout (the time I normally go to the gym). I wouldn't have enough time before gym closed to do longer workout. Have to be home at 9am for my friends to drop off their dogs I'm dog sitting. Sooooooo will do Row/Run Sunday and did this today. Taking tomorrow off. 

Due to the gym schedule and them needing rowers for class I did this workout in reverse order (except foam rolled at end). 

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

25# for all. Felt good.

B1. Lateral raises, 10x3; rest :30 sec
B2. Single sided Ring rows, 12x3; rest :10 sec between sides/rest 1 min

Used 5# plate for the raises. 

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21-15-9
Burpees over the rower
Row for calories 

WOD time: 6:46.3 
Average HR: 107 bpm


Before the workout rowed 1k easy. 
After workout rowed 2k easy. 

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Foam roll thoracic/lat
Banded tricep stretch

Did this.