15 foot Rope climb- 6 ascents
Speed squat with green resistance bands 10x2 worked up to 65lb plus bands
C2 Row - 20 minuets
Damper setting at 8, holding watts 50 above body weight. Very hard workout wanted to hold watts at 220 but was only able to maintain 193 average. Total meters 4921M
The rowing was very hard, felt tired
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