9/11

A. Bent over barbell rows, 10-12x3, rest 2 minutes

12 (35# just the bar)

B. Seated dumbbell single sided press, 6-8 each arm (weak side first) x 4, rest : 30 sec/rest 1:30

6 (15#)

C. Weighted Russian twist, 14 altx3, rest 1 min

14# ball.

+

Row 500m
100 jump rope singles
Rest 1:30
x3

Round 1: 3:02.6
Round 2: 3:04.0
Round 3: 3:01.1


+

Three way banded hamstring stretch
Thoracic opener

Did this.