rowing

1000m

2:00,1/500m 32s/m- maybe a PR here… I need to pull this for 2km damnit.

2min 30s rest

1000m

2:06,4/500m 30s/m

2min 30s rest

1000m

2:12,4/500m 30s/m - totally wanted to call it, but I pushed through.

glute activation (9 exer.) x 2 x 12

deadlift

kg x set x reps

52,5 x 3 x 5

62,5 x 3 x 5

72,5 x 3 x 5

82,5 x 3 x 3

92,5 x 1 x 1 PR! (204lbs)… I think i left some in the tank too, but decided to call it.

guten morgens

27,5 x 1 x 12

32,5 x 4 x 12

kroc rows - NEED TO DO THESE ALWAYS

14,5 x 1 x 12/arm

12,5 x 4 x 12/arm suck weak

calve ext THANK YOU austin_bicep for giving me a calf muscle analysis, cuz turing my feet 45deg out, is totally going to develop my inner calves, and *facepalm* that I didnt try this before!

30,0 x 5 x 12 - burned like a mofo

I liked this workout, but it took forever.