A. BS - barefoot, deep pause in bottom @40X1; 4x4; rest 3 min, 122.5, 122.5, 125, 125 (lopsided weight on bar first 2 rounds...doh!!)
B1. BTN step-ups - box just below knee height @31X0; 10 per leg x 3 sets; rest 1 min b/t legs, 45, 50, 55...better...
B2. SA DB UR @3010; 8 x 3; rest 1 min b/t arms - 35lbs
C1. cossack squats - controlled eccentric with depth and pause 1 sec at deepest point - barefoot; (8/leg) x 3 sets; rest 1 min b/t legs
C2. prone hip external rotation on forearms and inside of knees and feet - hips at 90 degrees from torso; inhale 6-8 sec hard external rotation contraction and exhale into stretch x 3 reps x 3 sets; rest 1 min
3500m row easy - 17:25
Had to start workout at 6:15AM in order to be on mother duty at 8:00AM. A little fuzzy at that hour.