Posting Fridays workout too.

Friday: Roll, stretch, KB warm up complex

KB clean and press pyramid with the 53 and 72 lb bells

5 reps @ 53, 5 SA rows // 1 rep @ 72, 1 SA row

4 reps @ 53, 4 SA rows // 2 reps a 72, 2 SA row

and so on  down to 1//5

then, 4 x 5 each arm KB Snatches (3 @ 53, 1 @ 72)

then, 3 rounds 10 double KB squats @ 53 immediately followed by 10 strokes on the rower as hard as possiblebe

Monday:

Roll, Stretch, KB warm-up

2000m row, keep heart-rate under 130

10×5 front squat @ 135

super-set with SLDL @ 53lb KB

5 x 10 DB benchpress @ 70lb

2 x 10 min row heart rate cap of 160 @ 2 min rest