Rowing for 1000m in 4:03, @ 9 difficulty
Band Pulls x 3x10
Reverse Flies
4.5 x 4x12
Back Squat
bar x 5
60 x 5
80 x 5
100 x 4
120 x 5,5,5
Not going back into heavier weight too fast. Rhomboid felt decent, though I did feel it a bit on the lift. Not pain though. Low back tight but not hurting.
Ring Dips
BW x 8,8,8
Found out I can do these with weight, may try next time.
Ring Lsit raise
BW x 8,8,8, then 10s hold
Ring Lsit Chins
BW x 5,5,5
Harder than it looks.
Ab Wheel
BW x 3 x 10
Side plank (dynamic)
BW x 20 each side
+PT exercises and stretches (leg to hand side to sides especially good)
