Monday 2.10.20

Warm Up:
Front Squat Warm Ups with Rowing:
- Rowing: 5x 250m
- Squats: 45x 8, 95x 7, 135x 6, 185x 5

Strength Training:
Front Squat Work Sets with Rowing:
- Squats: 211x 5x4
- Rowing: 5x 250m

Single Leg RDL's with Rowing:
- RDL's: 50x 5x8
- Rowing: 5x 250m

Standing Calf Raises with Rowing:
- Calf Raises: 25x 5x12
- Rowing: 5x 250m

Rowing Total: 5000m (180,000 of 1,000,000 complete)

P.M. Session:
5 rounds of:
- GHD Sit Ups: 0x 5x10
- 250m Row

Rowing Total: 2500m (182,250 of 1,000,000 complete)