row for 20 min z1 - almost got 5k meters, started off feeling great slowed a lot and then held a consistent pace around 2:05. I was going to try to keep my HR at 145BPM but the damn thing didnt work on the rower. When I stopped after 20 min and looked at my HR it was between 130-135
Yesterday PM
Back Squat 5,3,5,3,5,3 - worked up to 275lb - felt like crap, back was tight
Strict Pullups- 23 /21/19/ 16/ 14/ 13
GHD situps - 25 x 4
Today AM:
Airdyne sprints - 1 min @ 90%/ 1 min @ 50% for 30 min
PM:
10 min of Ring HSPU - all triples - 13 sets - 39 total
100 Turkish Getups 53lb - this sucked and took 35:33
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