A) Back squat @30X1; barefoot; 5X4; Rest 3 Mins - 125, 135, 135, 135
B) BB behind the neck step-ups @21X0; 4X4; Rest 1 Min B/T Legs - 65lbs
C1) Laying split stretch; 4 reps ea X 4 sets
C2) Seat hip flexes;10-12X4
D) Row MAP4; 500m X 8 at sustainable pace; rest 2 Mins; supposed to go same or slightly faster per set - 2:06, 2:05, 2:05, 2:04, 2:04, 2:03, 2:03, 2:02...max pulse 156bpm...went a little easier because of illness.
Short walk as cool-down
Toned down everything as I have been pretty sick for week with whooping cough. Felt a bit out of sorts on strength work. But actually felt OK on the row repeats...backwards of what I was expecting.
Had my first sleep in a week last night so things are looking up.