Fitness

A.
Four sets of:
Shoulder Press x 6-8 reps @ 2111  6x95, 6x115, 4x125, 6x115
Rest 45 seconds
Pull-Ups x 6-8 reps @ 21X0  6 unbroken strict in first set! Then a mix of strict and kipping for 6's
Rest 45 seconds
Hollow Rocks x 30 seconds
Rest 45 seconds

B.
Three rounds for time of:  13:18
Shoulder to Overhead x 20 reps  95# as rx for performance. Should have gone with 85#
Row 500 Meters  Under 2:00 each one, but still kinda slow.


Weight 6:00AM: 218.0


Knee still a little off from last week. Taking tomorrow off.