A. DB RFESS @3010; 8RM per leg
30# DB per hand
B. Side Plank; max time per side
Left side = 50 sec
Right side = 47 sec
30 sets
30 second row 90% aerobic effort
30 seconds rest
– all sets same pace


The planks were tough today! I keep getting a sharp pain in my traps when I do the planks. This is what makes me buckle! Tried to retract and depress my scapula but that didn’t help too much 😦

The row sets were between 2:10 & 2:13 /500 meter pace. This felt good,  a nice little sweat 🙂


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