Row Conditioning

28 minutes with rate increase 
7:00 @ r18
6:00 @ r20
5:00 @ r22
4:00 @ r24
3:00 @ r26
2:00 @ r28
1:00 @ r30

Start slow and drop split by :03 to :04 with every rate change. Let the speed come from the change in rate. Mostly felt good but it was so hot in the gym this morning which had a definite impact.  That last few minutes was ROUGH - I did everything I could to hang on. Start a bit faster next time out. 

Accessory

4x12 bottoms up KB press @ 17.5lbs

4x12+:10 hollow rocks + hold