Thu Oct 23

Train/Move
5 x 5 Min Row, 2 Min Rest

Thursday 6pm Weightlifting
Back Squats: Build to heavy set of 5 for the day

Warm-up
Row Intervals:
3 Mins @ Easy Pace, THEN:
4 Sets:
20s max effort, 40s easy pace

Stimulus
Train/Move: Select a pace that you think is maintainable for 20 minutes and then row at that pace for 5 x 5 minute intervals. This can be slower and treated more as row practice/active recovery

Weightlifting: option to build to a heavy set of 5 for the day in the back squat