Monday, November 9: Squats & 1000m row intervals

Squats
235x3
250x3
260x3+4

Lunges, 2 x 10

Box Jumps (30" box) x 2 x 10

Three hours later:
4x1000m/4 mins rest (drag factor 119)
1. 3:36.8 21 s/m
2. 3:33.1 23
3. 3:30.9 23
4. 3:32.3 31

Av: 1:46.6 25 sm