monday

10 min row warm up
10 min run easy-ish pace 1.15 miles
10 min 30/30 bike sprint
1 mile run 6:57

5 rds
15 back ext
30 sec plank

4rds
20/20 push press/ rest with weight in OH hold 10#
reps 20, 20, 23, 25,

5rds 30/30
sit ups/5 push ups during 30 sec rest

didn't know what i wanted to do to work out... so this mess of a workout is what happened.