AM
3 Rounds
Hamstring curl x12 @ 125
Extensions x12 @ 180/195/210
45 secs RI
5 mins.
4 rounds
Seated calf x12 @70
Donkeys x12 @ 210
1 min RI
8 mins.
Deads on the platform
4 x10 @ 135/155///
1 min RI
6 mins.
21 mins total.
PM
Row 12 mins (2.6k)
Stair 12 mins @ lvl 4
Row 12 mins (2.6)
... one min calorie row @ 80% (16).
37 mins.
7 hours - 2230/0530. 48 hours. 57 minutes total, PE: 7.
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