Notes
Deadlifts - 1x5x135, 1x3x155, 1x5x165 (hex plates hard to control but felt strong, last couple of reps getting hard)
Split Squats - 1x6x50 (25lb dbs), 2x6x50 (barbell) - liked it better with barbell
Pull-Ups - 1x5x25, 1x5x45, 1x3x60, 1x2x45, 1x3x25, 1x4 (last 3 sets done with little rest)
Leg Raises - 3x6 (done with pull ups)
Dips - 2x8x45, 1x6x45
Did 20 minutes on rower, 5 minutes warmup and 7 minutes cooldown with a 2000m time trial in between. Finished the 2k in 7:52.5 with stroke rate of 27, felt hard but finished the last 200m strong. 400m splits were:
1:31.6 / 29
1:34.3 / 27
1:35.4 / 26
1:36.2 / 27
1:34.9 / 28