Thursday 10/4, Foundation

Emphasis: Strength

Warm Up:
1000 m row @ sub 7 minute 2000 m row pace
15 x rdl @ bar
15 x press @ bar
15 x squat @ bar
15 x good morning @ bar

then:
Back Squat: 3 x 3 x 225#
Deadlift: 2 x 5 x 225#
Bench Press: 2 x 5 x 185

then:
500 m row (1:35)

Notes:
I have a bad cold/cough so short and sweet today.

Sleep: 7 hours
Weight: 201#
Quiet Time: 15 minutes