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1a. front squats (heavy day)
55%/5 - 62.5%/5 - 75%/5 - 87.5% - 100%/5
1b. Press
55%/5 - 62.5%/5 - 75%/5 x 3 sets
1c. Deadlift
55%/5 - 62.5%/5 - 75%/5 - 87.5%/5 - 102.5%/3
1d. 1 Rope Ascent, 15 foot. arms only x 5 sets
2a. 25pound, weighted sit-ups 20 x 5
2b. barbell windmills 10right/10left x 5
later...
Rowed 18oo meters with a trainee. averaged a sub 2minute 500 meter pace.