20 min jog

3 rounds

10 towel kip swings

1-2 hips to rings

2 muscle ups with wrist facing

feeling better will upload some videos of these.

3k row- 10:48.8 avg pace 1:46-1:50 really wanted to have this under 10:30 but just couldnt seem to hold the pace. quads were burning guessing from the jog.

20 min jog

second run was slower both runs ran at about 8:00-8:30 pace.