*super series warm-up
*face pull
*band rows

One Arm Rows w/ Belt Squat

  • 50 x 10 x 2
  • 100 x 10
  • 150 x 5
  • 200 x 5
  • 230 x 5

Pulley Row

  • 225 x 10 x 3

DB Fly

  • 40 x 10 x 4

DB Lateral

  • 50 x 10 x 3

Front Plate Raise

  • 45 x 10 x 4

I was able to do rows without significant SI pain today for the first time in nearly a year.  even realize it until about 3-4 sets in.