Following each round of rowing with a set of an upper body pushing exercise (push-ups, shoulder presses, dips) and a lower body exercise (goblet or air squats, reverse lunges, etc.) makes a thorough, albeit uncomfortable, full-body workout.
Not dying between sets is as mucj as I can do at the moment. 
1 Like
Thursday
Squat 10x45, 95, 105, 3x5x115, 5x120lb
Landmine squat 3x10x40lb
Leg press 3x10x180lb
Chin up 3x6
3 Likes
Friday
Bench 5x10x45lb
Squeeze press 3x10x25lb db
Up right row 3x8x25lb db
Skull crusher 3x12x25lb
Landmine deadlift 3x10x80lb
Lsndmine row 3x6x80lb
3 Likes
Sunday.
Still snow on the ground.
Deadlift 10x45, 115, 150, 5x165, 165, 170, 170lb
Trap bar 3x10x145lb
Calf raises 3x15x125lb
Bent over row 3x9x95lb
Leg curl 3x15x25lb
Abs
3 Likes
Monday,
OHP 3x8x20lb db
Landmine OHP 3x8x40lb
Dip 3x7
Lat pull down 3x12x100lb
Light cardio, my leg is not liking the snow so taking it easy.
2 Likes
Tuesday
Squat 10x45, 95, 105, 3x5x115, 5x120lb
Landmine squat 3x10x45lb
Leg press 3x10x180lb
Pull up 3x6
2 Likes
Wednesday
Bench 5x10x45lb
Squeeze press 3x10x25lb db
Up right row 3x8x25lb db
Skull crusher 3x12x25lb
Rower 125, 250, 500, 1000m for time.
2 Likes
I can empathize. Whenever the weather changes, hot to cold or cold to hot, my leg aches for a couple weeks.
Friday
Deadlift 10x45, 135, 155, 2x5x165, 2x5x170lb
Trap bar 3x10x145lb
Calf raises 3x15x125lb
Bent over row 3x9x95lb
Leg curls 3x15x25lb
Abs
3 Likes
Monday
OHP 3x8x20lb db
Landmine OHP 3x8x40lb
Dip 3x7
Lat pull down 3x12x100lb
SA row 3x8x35lb db
2 Likes
I gather deadlifts donāt exhaust your lower back and stop you from rowing?
Tuesday
Squat 10x45, 95, 105, 3x5x115, 5x120lb
Landmine squat 3x10x45lb
Leg press 3x10x180lb
Chin up 3x6
Abs
3 Likes
Thursday
Bench 5x10x45lb
Squeeze press 3x12x25lb db
Up right row 3x10x25lb db
Skull crusher 3x12x25lb
Abs
2 Likes
Saturday
Deadlift 10x45,135, 155, 2x5x165, 2x5x170lb
Trap bar 3x10x145lb
Calf raises 3x15x125lb
Landmine t row 3x8x50lb
Hip thrust 3x10x75lb
Mess a bit with the swiss bar. It is stupid light but easy on my shoulder.
1 Like
Sunday
OHP 2x5x20, 3x3x25, 5x3x20lb db. My shoulder is not ready for more weight.
Landmine OHP 3x8x40lb
Dip 3x7
Lat pull down 3x12x100lb
Step up with lifters 3x10x30lb
Landmine semi sumo 2x10x50lb
2 Likes
Tuesday
Squat 10x45, 95, 105, 5x115, 115, 115, 120lb
Landmine squat 3x8x50lb
Leg press 3x10x180lb
Chin up 4x6
Abs
2 Likes
Wednesday
Swiss bar bench 10x30, 35, 40, 40lb
Squeeze press 3x10x25 lb
High pull 3x8x65lb
Hammer curl 3x10x20lb db
Tri push down 3x10x80lb
1 Like
