Warm Up:
Front Squat Warm Ups with Rowing:
- Squats: 45x 8, 95x 7, 135x 6, 185x 5
- Rowing: 4x 250m
Strength Training:
Front Squat Work Sets with Rowing:
- Squats: 209x 5x4
- Rowing: 5x 250m
Single Leg RDL's with Rowing:
- RDL's: 50x 3x8, 45x 2x8
- Rowing: 5x 250m
Standing Calf Raises with Rowing:
- Calf Raises: 25x 3x12, 20x 3x12
- Rowing: 6x 250m
Rowing Total: 5000m today, (95,000 of 1,000,000 complete)
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