Notes
Started with a weight workout:
Bench Press - 1x5x135, 1x5x145, 1x5x155, 1x5x145, 1x5x135 (hard, but not bad)
Wide Grip Pull-Ups - 3x5x25
Dips - 1x5x25, 1x5x45, 1x5x65, 1x4x75
DB seated shoulder press - 2x6x30 (left shoulder didn't like it)
Some ab work
Did a 4 minute test on concept2 rower, went out too hard, last 2 minutes were brutal barely able to hold 2:00 pace, finished with 1042 meters.
Did 15 minutes easy on spin bike after, calf still sore.