Row, Row, Row your back....

Back to the back and legs. Actually, back to any exercise at all. After days of intense eating (and what seems like weeks of drinking) I need to lose the 5 pounds I've found and get ready for a CFT.

Warmup:
crab walk (back/forth b-ball court)
walking lunges (back/forth b-ball court)
renegade row 20x (10x each side) 12#

mixed into the rest of the workout:
9x 3 strict pull-ups, wide grip

workout:
2500m rowing (erg), first 2k at 25 S/m and the last 500m a sprint. 12:34
5x5 low bar back squat (235#, 235#, 255#, 265#, 275#)

The row was brutal. the attempt to sprint at the end almost killed me. I think I really sprinted for about 300m and then just tried to finish without breaking. I noticed the row while doing the squats. I think that I managed to also work my back during the row (and maybe it' was bad form) but I think I will feel it in the morning.