4 July 13 (Thu)
Warmup
500m Row
Strength
5x5 Box Squat (145lb) ** next time 3x5 at 155lb
3x5 Overhead Press (105lb, 105, 100) ** next time 100lb, shoulder press only
5RM Weight Pullup (assisted -100lb) ** did 4 reps at -90lb
10 Rounds
100m Row Sprint
30sec Rest
* All rows were <22sec
Mostly smooth workout.
Needing some variety; will mix in variants more.
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