What an interesting couple of days (mostly a result of the GIC, Gorrilla In Charge, living on large quantities of cold medicine and self pity). If the workout is not exactly what your coach had you do that is my fault (meds and self pity do not make for strong communication), if you found your workout unsatisfactory please ruturn it for a new one, what? no takers. An enormous thank you to Tim and Casey for filling in the gaps and giving me the chance to recover, now everybody back to work.
Row 500m x 1
immediately followed by 3 rounds
Back Squats x 10
Pull Ups x 10