500m (steady state) x 1 95lbs barbell row x 5 35lbs dumbbell row x 5 (five intervals) 95lbs x 3 strict press x 1 67lbs x 5 strict press x…

Testing new power and rowing technique

Warm up for the beginning of the 2k Program

Stroke pyramid 10, 20, 30, 40, 50, 40, 30, 20, 10 amount hard amount easy 50 lbs kettlebell swings x 10 or 20 lbs wall ball squat throw x…

221 x 3 x 5 steady state row 22,24,26,28 per 500 switch stroke rate

Rows before then this tired from finals and rows God bless

5:00 x 4 steady state (230 watt) 4x5 deadlift (fourth was 10 reps)

20:00 for rounds (5 done) 250m hard (1:37-1:40) 20 kettle bell swings (53 pounds) 2 chin-ups 1 Back and forth with 100 pound sand bag

1 hard 1 steady state x4 very sore today from Murph