Rowing + Sandbag Carries and KB Swings

Morning

Warm up
A.) Foam roll back
B.) Row 10min - :20 high/:40 low
C.) Stretch groin/hamstrings/hips/quads

Results
A.) Comp
B.) 2.6K
C.) Comp

Afternoon

Work
A.) 4x2min Sandbag carry
B.) 5x20 KB back swing

Results
A.) UB @ 180lbs
B.) 50lbs

Notes:
Good conditioning day today. Managed to get some great rowing in with some carry work and trying to fix my back. Every day is a bit better.