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Up at 0400 this morning to run the 1/2 mile to meet a friend at the gym. She was late, but as I was already on a compressed timeline, I went ahead and knocked out 4 sets of 10 reps of wide grip lat pull downs cable on the cable station. In between each set I managed 10 wood chops at navel height for a total of 4 sets. She finally showed up and I finished out (I told you it was a compressed schedule :-P) with 1x 1 minute full plank, 25 free-foot sit-ups (ie, nothing to keep my feet down - really works the core), and 1 more 1 minute full plank. Then I ran back to get ready for work. I am sore now - and happy.