Row 1000 4:30
Row 2000 9:30
Row 2000 8:41
5000/45,000
5 x 5 85 to 135 to warm up
135 x 20
Hand Squats 180 x 10, 240 x 4, 180 x 10
Bottom up squats 95 3 x 5
Chain and band squats with 95 lbs 3 x 5 jumping
Partial depth squats (5" or so) 225, 315, 405, 471, 501
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