8 June 2012

Dynamic shoulder stretches.

Dynamic hip stretches (side lunges, hanged man squats, front lunges).

Row 5:00/1100m.

Inverted shrug x40.

Still ring pullups, with 0:02 hold, x2.

Still ring pike to L, with 0:02 hold, x4.

Deadlift, bare bar (45#), x15.

Inverse row, x12, x10, x10.

Bent over barbell row, bare bar (45#), x15, x15.

Dumbbell T row/roll, 2x10#, 1:55.

Back fly, 2x12#, x15, x15, x15.

Bicep curls, 2x20#, x8.

Situps, untimed, x62.

Still ring pike to L, 0:02 hold, x4, x2, x2.

Row. 2k in 8:30, avg watt 169.