Rowing @ 6 for 1000m, 4:00. After reading up a bit online, I realized that rowing at 10 is not harder, it is just different. Going at 6 really took a lot out of me since I upped the pace.
Pullups
BW x 8,8,8,8
Back Squat
bar x 5
70 x 5
90 x 5
110 x 4
130 x 2
151 x 1
160 x 1 (352 lbs)
Measured the weight of my iron plates. The bumpers are spot on, but the iron is 45.4, 45.4, 44.0, 48. So I'll use the two that match. If some of my others are exactly 44 that would be ideal, as I can just call it 20kg.
Reverse Flies
4.5 x 15,15,10
Ring Dips
BW x 10,10,10,7
Focusing on rings facing out position between reps and at end.
Inverted Ring Row
BW x 10,10,10
Side planks
BW x 20,20
Bicycles
BW x 20,20
