Strength and Conditioning 40:00 [3]
500m row, walkouts, stretching as warm up
4 * (5 * 40kg) back squats
8 * 8kg split squats (each leg)
3 * (4 * pull ups into 1min plank)
3 * 4 dips
Knee had a very small twinge during back squats so shortened it and didn't add weight, and dropped the split squats down to 1 set.