Started off with my usual warm-up on the rower

Dual link lat row @ 30kg
Seated row @ 35kg
1 arm DB row @ 12kg
BB curl @ 15kg

(Really felt weak on the last set of 1arms - just kept going, take a couple of big breaths between and finished it though)

Cardio:
10 mins on upright bike (4x30 sec bursts) level 5/10
10 mins on treadmill @ 4mph 1.5% gradient

(really felt sluggish on the bike today)

Finished off with abs exercises on the ball to failure.

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