Thursday - Sept. 1

DB complex warm-up
 - 2x10 @ 15#
 - squat/curl/press/french press

10 SuperSets
 - 500m row (drag #5) - 1:39.1, 1:38.0, 1:37.8, 1:37.8, 1:37.4, 1:38.1, 1:37.7, 1:38.3, 1:38.1, 1:35.3
 - 20 pushups
 - 20 decline situps @ #2
 - aveHR 126
 - maxHR 163
 - Time: 44:12

Pullups x2, 4, 6, 8, 10
 - regular
 - reverse
 - close
 - wide

Arm Haulers 2x75

Shoulder external rotation
 - 2 x 50 - no weight