10 x 40secs intervals
1.30 rest and 10x 40kg barbell squats in rest period.

Warm up row

100 squats in sets of 5 x20 reps inbeteeen row

100 squats inbetween the rowing session

First row since 15th Oct 2016

Tired steady row

Warm up followed by 10 sets of 30:30r.....slight cool down row

Cool down row following 10,000m

First row 4 days

First row for two days. Steady row

Getting closer to beating my Pb for 2000m. Steady 2000m ...Aiming for sub 7 eventually !!

10 sets of 30secs sprints followed by 30 secs rest.
Distance covered 1452