what she order? fish filet

took a week off. felt awful all last week. glad i took the rest.

monday;
*roll
*active
*shoulder warmup

(1) bench; 10x45,5x95,3x115,5x5x135
(1) wide grip pullups; 5x6
(2) chest supported row; 2x8x75
(2) palms in, standing db military press; 2x8 w/30lb dbs
(3) 1-arm cable squat row; 3x8/arm @ 90
(3) cable trunk twist; 3x10/side @ 50

9-9-9: 9 reps of each exercise, 9x through; bw squats, pushups, inverted row, jumping jacks. 8:50, first time under 9. inverted rows were killing me.

went through again, 5 reps of each.

today:
active
dynamic
sprints; 10x100, 1 min rest

felt like i worked hard.

stretch