Strength:
"For the Ladies"
5 Rounds
5 x Bench Press (115#)
10 x Hammer Curls (25#)
10 x Knees 2 Elbows

5 Rounds
5 x Bench Press (135#)
10 x Hammer Curls (25#)
15 x Inclined Sit Ups

5 Rounds
5 x Bench Press (145#)
10 x Hammer Curls (25#)
15 x Back Extensions

Yep the shoulder is feeling better and need to get some of my strength back, after the volume of going overhead yesterday this warm up slash strength session was a bit on the hard side even with the lighter weight.


Conditioning:
4 Rounds
Row 500m
Run 400m

(17 mins 40 seconds)

This workout seems to keep me mentally in it were just running or rowing 20 minutes drives me crazy.  Went nice and easy.