Nov 7 This rowing is BS

for time (if logistically possible):
row 500
30 Back squat (body weight + 20lb)
10 pullups
row 1000
30 Back squat (body weight + 20lb)
10 pullups
row 2000

recovery run

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Oct 19 Peterson’s Ghost

Run:2 x 1 mile rest 3 min between intervals, 2 x 800 rest 2 min between intervals, 2 x 400m rest 90 sec between intervals, Rest 3-5 min, 1 mile TT rest 3 min, 2 x 800 holding 1 mile TT pace -5 sec pace per mile rest 2 min, 2 x 400m holding 1 mile TT pace -10 sec pace per mile.