Yesterday, 40 min of recovery activity, some might call it cardio.
Ran to the gym about 1 mile,
3 rounds alternating 5min bike with 5min row, ran back to hotel.
7x3 front squats, 135 up to 235
5x8 clean pulls from pins at knee, worked up to 250
5x8 low pulley close grip row, worked from 100 to 180
5x8 one armed dumbell rows, 75,85,95,100,105
5x5 L pull ups
5x5 shrugs, worked from 200 to 300
5 min walking on max incline to cooldown