Front Squats - Rowing

Strength Training

A1. Front Squats  10-8-6-4-2 Front squats
135(10)
155(10)
175(8)
195(6)
225(4)
245(2)

B1. Bent over Rows 3x10

185, 155, 135

Row 
 5 Minutes max distance - 1417M
rest 5 minutes 

5 Minutes Max distance 1370M