3/15

 A. Seated triangle pulley row, 8-10 x 4, rest 1 min

55# (10), 60# (9), 60# (10), 60# (10). 

B. Seated single sided bicep curl, 6-8 each arm x 4, rest 1 min between sets. 

15# (8 for all). 

C. Ab complex (10 alternating v ups into 10 butterfly sit ups x 4 sets) 

+

2RFT: 
Row 1k
Run 800m 

Total time: 18:19.6