Monday - new program after a week off

Rowing
500 m in 2:00

Back Squat
20,61,102,122, 142 x 10,10
Tiring. Going to attempt more reps next time.

Split Squat
BW x 15,15,15

Dip bar leg raises
BW x 10,10,10,10

Ab Wheel
16 kg x 15,15