1. Back squat, incr to 1x3 @ 175# 2. Bench Press, incr to 1x3 @135# 3. Barbell Row, incr to 1x3 @ 135#
3 PM
cross training31:50 [3] 6.5 km (4:54 / km)
Non-impact cardio on the erg. 10 min w/u, 5 min tempo (maintain ~2:11/km), 5 min recovery, 3 min tempo (2:08-2:11), 3 min recover, 2 min tempo (2:08), 2 min recover, 1 min fast (1:55-57), recover.