Rowing machine 5:00 warmup
Dynamic shoulder stretches
Bench press. 135#, x9, x9, x9. 155#, x5. 165#, x2.
Decathlon entry: shuttle run. 25 meter dash x12, with direction reversal at each end; total distance 300 meters. One attempt only (some protocols call for a five-minute rest and then a reattempt, and average the times). 0:58 (zero minutes 58 seconds).
Push press, 75#, x12. Pullups, x4, mediocre form. Situps, x60.
Push press, 75#, x15. Chinups, x4, plus valiant attempt. Pushups, x25.
Stretch press, 55#, x12. Still ring pullups, x2, plus valiant attempt. Physio ball tucks, x10, x10, x10.
Stretch press, 55#, x15. Inverted shrug, x20. Physio ball pike, x4, x2.
Rowing machine, 15:00, 3,400m. Avg power 152 watts. Split time at 2,000m was 8:45.