TGIF, the grind includes friday.

KB warm up with some pull ups and rolling

couple of push ups

some DB bench work up to 85 lbs single arm

deadlift, work up to 315 then do 1 rep every :30 for 10 min.

Then 500m row p fast (1:35) then 500m row recover

elevator up

15 min on the treaddy @ 3% grade hit 1.75 miles.

Have a good wknd, bois