AM Row Intervals + PM Recovery

AM
Row 5 min @ Z1
then...

Row 500m @ 1:40
walk rest 3 min x 4 sets
+
rest 5 min
+
Row 500m @ 1:39
walk rest 4min x 3 sets

then...
Row 5 min @ Z1 cool down

Done. Felt great. Easy today. First one was the hardest.
Just getting warm.



PM
A. FS @30X1; 5,3,1,1,1; rest as needed (floss, CNS warm up)

Shut it down after groin pain. Stopped at 255.
Jeez the weight feels light though. I can't wait
to be healthy.

B. Emom 10 min – Tng squat clean 205# x 4
Done. Got a little tough. Heavy breathing, never felt heavy.

C. 8 sets - every 120 sec – 3 RC 15', 6 GHD sit up, 12 cal row

Skipped row on this. Did first set and by the time
I completed 3 RC's and 6 GHD's it left about :50 to
row 12 cal. Finished the 12 and only had 5 seconds.
Couldn't have kept that pace.

D.
2 sets @ 90%:
15 CTB chin up
50 DU’s
12 CTB chin ups
50 DU’s
9 CTB chin ups
50 DU’s

Done. Felt pretty tired by this point. Grip was a little tired.
First set felt not so great. Second set felt awesome.