AM
Row 250m @ 85-90% effort, rest walk 1 min x 6
Fastest round at :49 and slowest at :51
PM
A – DB reverse alternating lunges from deficit x 14 (7/leg), rest 2 min x 4
40 – 50 x 2 – 60
+
B – Goblet lateral lunges x 5/side, rest 30 sec bt sides x 4
Stayed at 53 wasn’t sure with the quick 30 second rest how my quality of movement would be throughout all sets.
+
C1 – Seated good mornings x 6-8, rest 1 min
95 across for 6-8-8
C2 – Negative body levers x 5 SLOW reps, rest 1 min x 3
Went to a negative tuck after the 2nd rep of each round
+
D – DB reverse flys x 8-10, rest as needed x 3
20 x 10, 25 x 8 x 2