11/7

A. Bent over single sided Dumbbell rows, 6 each armx3; rest :15 sec between sides/rest 1:30

25# for all. 

B. Seated single sided bicep curls, 10 each sidex3; rest :15 sec/rest 1:30 

15# for all. 

C. GHD sit ups, 8x3; rest 1 min

Did this. 

+

Run 400 m
Row 350 m

rest 2-3 min

@70%, 75%, 80%, 85%, 90%

70% - 4:00.27

75% - 3:41.09

80% - 3:30.40 

85% - 3:25.50

90% - 3:18.95