Wed 13th

noon 

A. Bench 3x3 90kg
B1. DB Row 3 x 12/12 25kg db
B2. Facepulls 3 x 12
C. Lat Raise 3 x 12 8kg dbs

eve

10min skierg - 2500m , 1:59.9avg / 33spm

coached 2 classes then

2500m Skierg - 9'59 , 1:59.9avg / 31spm


Tue 12th

5k Skierg - 21:08.7 , 2:06.5 avg / 25spm


Mon 11th 

noon -
A. Squat 5 x 3 120kg
B. RNT goblet split squat 3 x 12/12 15kg db

eve
Bikerg - 10k - 21:27.9 , 2:08.7avg / 79rpm


Sun 10th 

Row 5 x 1000m / 2min rest

Sat 9th

5k Row - 20:14.0 , 2:01.4avg / 20spm

Fri 8th 

Skierg 5 x 1000m / 2:00rest