Training Day 9

Am

Row 500m @ 1:54
Rest 2 min
x8
(Yes--last two were difficult.)

Pm

A1. Half Kneeling Single Arm Db Press @ 30X3- 4x6-8; Rest 1 min
(25,30,30,35)

A2. Strict CTB Pullups @ 20X1- 4x4-5; Rest 1 min
(Got 4 each time)

B1. Wall Facing HSPU @ 50X1- 4x4-6 reps; Rest 1 min
(only able to get 2 the last round)

C. Bottoms Up KB Windmill- 3x6/arm
(18)

D. Single Arm Bottoms Up KB Over Head Carry- 5x30sec/arm
(35)