Saturday - light day

Row 500 m in 1:49

Ring row
BW x  10,10,10
Slow descent

Back extension
BW + 30lbs x 15
50 x 12,12,12

Parallel bar leg raise
10 lbs x 10,10,10

Ring pushups
BW x  15, 12
Holds x 45s,45,41

Weight
86/190