5,10,15,18,20,22.5,22.5,22.5
Weighted strict ring dips
2.5,5,7,8,8,8x1,8
1k row max effort
-3:53.Legs died. First 200 in 40s then 50s dropped to 2 but brought back quick and finished in mid/low 50s
15 min intervals 30:30 hard/easy
Pulled in mid 50s
