Rowing 1000m in 3:53 @9 This was really hard.
Reverse flies
4.5 x 12
10 x 8,8,8 (this was hard to hold and my form suffered)
4.5 x 12
Deadlift
70 x 5
110 x 5
130 x 5
151 (332lbs) x 5,5
First set double overhand, second set strapped.
Ring Dips
BW x 4x10
Inverted Rows (Rings)
BW x 10,10,10
Side Plank (Dynamic)
4.5 x 10ea
Side plate raise (standing)
20 x 15ea
L-sit raises
BW x 10,10
