Train HARD because under duress you don't rise to the occasion, you sink to the level of your training and thoughts.
Today's Training:
Leg Swing
Leg Abduction Swing
Cat/Camels
Knee Circles
Bird Dogs
All done for 20 reps
DB Row: 1x8@25
1x8@50
2x8@75
Pullovers: 4x10
Concept II Row: 8x30 seconds HARD/ followed by 30 second recovery. THIS should be HARD!!!
Shrugs: 3x20@315
Back Extension: 4x10
5 K run
Bike Commute: 20 minutes