Felt like I slept good last night but the workout wore me down. Kept all the row sprints at well under my planned race pace. I did the straight leg raise on the thing that has arm rests and back support and tried to lower slowly on each rep. I think I will stick with that for awhile.
Row 500 meters
Row Sprints - 6 x 200/1:30 RI
:37.8/1:34.6/SR 38, :39.3/1:38.2/31 SR, :37.1/1:32.7/36 SR, :37.9/1:34.7/36 SR, :37.7/1:34.7/38 SR
One Arm Hang - 3 x 3 ea arm 3 seconds each
SLR - 3 x 7
Box Squats - 3 x 10
Weighted Step Ups - 3 x 5 dropped the weight back on this.
...and that's all the fun for today. 2 days of no CF bashing. I'm maybe getting over it. (maybe)