Link to current programming.
Squats:
Warmup:
45x15
45x5
135x5
225x3
255x1
275x1
Work:
295x5
295x5
295x5
Chins:
5x5, 1x3 as follows:
2x5, 1 minute rest
2 minute rest
2x5, 1 minute rest
3 minute rest
5, 3
I realized that 2 minutes rest wasn't sufficient between my 2x5's, so I bumped it up to 3 minutes. I'll go for 3 minutes next time and see if I can get all 6x5.
DB rows:
75x10x3
I started out with 95, but that wasn't going anywhere. I considered dropping to 85, but then figured 75 was probably better. It was a good decision.
Rower:
3 minute warmup
6 x :20/1:40
2 minute cooldown