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
15 min on the treaddy @ 3% grade hit 1.75 miles.
Have a good wknd, bois