Thursday - Oct. 20

Dynamic Warm-up / Jump Rope 2 minutes

4 Rounds
 - 500m Row (drag#5) - 1:37.3, 1:36.0, 1:34.8, 1:33.8
 - Squat x20
 - Lunge x10 (r/l)
Time: 15:12

4 Rounds
 - 100m Row Easy
 - 100m Row Hard: 16.1, 17.1, 17.2, 17.3
 - Pushup x30
 - Pullup max: 10, 9, 8, 8
Time: 11:11