SKWAT DAY ... not looking for big numbers yet, just working on Week #2 of my solid base.

Stretch Cage
Stationary bicycle.... for 'active stretching"...4 minutes
Back Squat... 8 x bar, 2 x 6 x 135, 6 x 185, 4 x 225, 2 x 2 x 265
Core 1...hanging leg lifts , 2 x 12
hamstring curls .... 2 x 10 x 140 "on the stack"
Core 2 ... lat pulls on the roman chair - 2 x 8 x 60 each side
row machine....intervals 100 m AFAP, 20 second recovery x 8