2/21

 A. Assisted chin ups, 4-5 reps x 4, rest 2 min

5 each round (green band, then purple band for rest) 

B. Bench press, 5x5, rest 2 min

45#, 55# for rest. 

C. Forearm plank, :30sec x 4, rest 1 min

:30 for all

+

Row 1k (faster pace by 2-3 sec than last time per 500m)
Rest 2 min
x 2

2:20.1

2:17.9