11th
AM
Z1 30+mins
56cal
+
mobility
massage with Lucie in PM

PM
A. PC emom - start at 60% of 1rm add 10# every min until max
165 - 245x(f+1) - http://www.youtube.com/watch?v=ZQByQ1hhoxk

+
Row 400m 95% effort
rest 4mins x 4-5sets
1- 1:20.1 - http://www.youtube.com/watch?v=noV2aaFnyPc
2 - 1:20.8 - http://www.youtube.com/watch?v=5NNQPxjgq8c
3 - 1:20.5 - http://www.youtube.com/watch?v=t0ORYv4odMI
4 - 1:20.9 - http://www.youtube.com/watch?v=GkP7AFT-27Y
5 - 1:20.1 - http://www.youtube.com/watch?v=FMRFu656qgg
legs are still fucked!!!