Wednesday November 7, 2018

10min Row, warm up (2421m)
+
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
+
10x Russian KB Swings @ 70lbs +
300m Row
Rest 2min, Four Sets
+
3min Intermission
+
10x Goblet Squats @ 70lbs +
300m SkiErg
Rest 2min, Four Sets
+
3min Intermission
+
5x (1-6) Push-up Ladder

Concept 2 Session Total = 4821m 

10min Row, warm up (2473m)
+
3x20 Deadlift @ 30%
+
3x20 Deadlift @ 30% w/ 4in deficit
+
Three sets of: 
10x YTW @ 10lbs DB's
20x Curl Ups

Concept 2 Daily Total = 7,294m