I had something when I started out this morning, but since lost it. I suppose it is far better than wasting anyone's time...
Today's Training:
Concept II Rowing Erg: 20 minutes
Bench from Pins: 2 reps Heavy. Beat last weeks number.
then
5x10 at the 55%
DB Lateral Raise: 5x10
Dips: 5x10
Skull Crushers: 5x10
Curls: 5x10
C/S Row: 5x10
Bike Commute: 20 minutes
Sprint I: 10x10@50%
Spint II: 4x200 @80%