Put first things FIRST!
Today's Training:
Sumo #1 Pin Pull: Work up to a heavy 6 reps
Then do 3x10@10 lbs heavier than last weeks 10 reps
Concept II Rowing Ergometer:
10 minutes steady state
then do 10x15 second all out sprints w/ a 45 second recovery
Ab Wheel Roll Out: 3x10
Reverse Hyper: 3x10
Bike Commute: 20 minutes