Erg 33:00 [3] 8.0 km (4:08 / km)
Squad trip to Hart House. I skipped the stationary bike entirely in favor of the erg. Row on the erg, mostly at about 2:00/500m. I did three 1 min on, 1 min off intervals at the behest of Smirnov.
Strength training 30:00 [3]
Strength circuit with Conny and Smirnov. We started a bit slow; this was Smirnov's first circuit with us, and there was some explaining of objectives. The activity ended up being a bit of a hodge podge. We started with the usual clean and press but aborted because the weight room was crowded, and Smirnov's foot is injured.
2x15 dumbbell clean and press, 12 kg
3 sets of:
2x15 lunges, no weights
20 tuck ups
45s plank
20 kayakers
10 leg lifts
15 pushups