1500m rowing warmup

Back:
Deadlifts: 10x135, 8x185, 6x195, 6x195
wide grip pulldowns: 10x105, 8x120, 6x120, 6x120
seated cable rows: 10x112.5, 8x112.5, 6x112.5

Forearms:
Single dumbell reverse wrist curls: 10x10 three sets

Abs:
twisting crunches: 15/side x 2
leg raises: 15x2
crunches: 15x2
hanging leg raises: 15x2
oblique crunches: 15/side x 2

good workout but I strained something in my back yesterday doing shoulders... it was probably that bloody Arnold again

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