Warm 6 min jog and sprint
Post 2500m rowing

Legs:
Presses: 10x270, 8x320, 6x360, 6x410 (PB)
Single leg machine curls: 10x30, 8x50, 6x60, 6x60
Seated ham curls: 10x45, 8x60, 6x75, 6x90

Calves:
Seated machine raises: 14x90, 10x110, 10x110, 120

Legs are weak after the work out...

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