Sunday - Morning

250 meter row + pull up + 20# ball slam with sit up count down from 10 reps
(250 meter row
10 pull ups
10 ball slams
250 meter row
9 pull ups
9 ball slams
250 meter row
8 pull ups
8 ball slams
etc...)
500 meter slow row for cool down

3x
10 calf raises on machine @ 495#
10 1-armed fly @ 60-70-75

3 minutes stair master (gym closed and I had to leave)