6/15/16

1000m Row @ 2:04/500m pace (4:08, 4:11, 4:08, 4:08)
rest/walk 1:30minute x 4 sets
A1. Noes and Toes HS Hold x :30 Seconds rest :30 Seconds
A2. Strict HSPU x 6-8 reps rest 1:30 x 5 sets 

Done, all hspu ub 8 reps
A. Deadlift - 8-8-6-6 rest 3 minutes *start @ 240# and increase as you can*. Stayed at 240# (felt back round on last rep or 2 on first two sets)