5:30 min warm up run
2000m post work rowing

Legs:
Machine Press Flat: 188x10, 200x8, 200x6, 200x6
Leg extensions: 88x10, 138x8, 138x6, 150x6
Dumbells SLDL: 80x10, 90x8, 90x6, 90x6

Abs:
Incline crunches +35pds: 15x3
Crunches: 15x3
Leg raises: 15x3
Hanging leg raises: 15x2
oblique crunches: 15x3

Damn it's cold up here. -10 degrees today... that's about 5 degrees F I think?!

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