I like to have my toes in the water and a$$ in the sand. My boy, my dog and an empty beach. Living like...
4 way neck: 1x25x5.0
Side Flex using the 45 degree back extension: 3x10 each side
C/S Row using the Swiss Bar: 4x8x185
Suspended Knee Ups: 4x15
Pull up Hell: 5 different hand positions- 2 sets of 25 reps each=250 total reps
Lat "finisher" : 3x10x60
Sprints later: 6x100
Going to just stride these out and get a rhythm.
Nap time!