Monday

Normal gym day.  Got to the gym about 230.

Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching.

First:
SealFit 140127
For completion:
5 Rounds:
1min Squat Jumps
1min Pullups
1min Dips
1min Situps
1min Burpees
Rest 1min

First time.  Probably could modify this to be for total reps, but then I would have had to keep track of that in between exercises.  Pretty tough, just because its max effort for each minute.  I was using the Tabata timer on my phone, so I had 15sec of recovery/transition time in between exercises to move to the next station.

Second:
Did some random ab stuff.  Scissors, flutter kicks, reverse crunches, leg levers, seated V-ups.

Third:
Incline dumbbell bench press.  Using a percentage guide I got from SealFit.  Started with 50lbs, then 55, 60, 70, and finished with 80.

Fourth:
Wanted to run a little.  Ran 4 x 400m at 6:03/mi pace.  After each interval, I went downstairs and did 5 bar muscle ups.