TTT W23.S5

5' AB at slow pace and some CARs
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A1. Close grip bench press; 6-8 x 4; rest 1:00 
A2. Inverted barbell row w/ feet elevated on bench; 8-10 x 4; rest 1:00 
warmup: 20kg + 4rep; 40+4rep;
workout: 55kg across for 8 reps and 10 reps BB row across
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B1. Half kneeling single arm DB arnold press; 8-10/arm x 3; rest 1:00 
B2. Single arm banded diagonal row; 8-10/arm x 3; rest 1:00 
10kg DB for 10/arm + B2. 10/arm
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C. Tucked hollow body hold; :20 x 8; rest :40 3
Done! from 6th roud onward it was increasingly difficult
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40 minutes @ 70% effort:
200m jog 
250m row 
15 cal bike 
Did 10 full rounds. It went a little over the 40' but i wanted to end the round
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D1. Side lying thoracic rotation w/ reach; 5/side x 3; rest :30 
D2. Wall slide + lift off; 5 reps x 3; rest :30 

Done!

Sleep: average (lab day with my supervisor watching me doing stuff :P)

Mood: i'm ok :)