Seated Prowler Pull + Airdyne and DU Intervals with T-Bar Row

Morning
A.) 5x 30ft Seated prowler rope pull - superset w/5 L chin ups
B.) 3x10 Barbell good mornings
C.) 5x 1min Airdyne/1min DU

Results
A.) 90lbs - UB/4-1/4-1/3-2/3-2
B.) 95lbs/135lbs
C.) 82 cals/409 DU's

Afternoon
A.) 3x10 T-bar row
B.) 3x5 T-bar row @ 1313
C.) 6x10 Strict hanging leg raise

Results
A.) 135lbs
B.) 90lbs
C.) UB

Notes:
Really nice morning full of back and shoulder work. Back was causing me a little trouble when I woke up this morning, so I decided to move some sled weight across the floor. Figured we've never done any seated pulls, so we did that. Good mornings weren't too bad, but I could feel my sacrum flare up a little bit. Airdyne/DU's are the best/worst combo.

I know today doesn't really look like much, but this was a very effective training day. The T-Bar row was the best kind of awful and the hanging leg raises are one of my favorites.