Workout 65 - Ride The Wave 
As The Flywheel Spins Podcast
 
Warm Up:
Easy Rowing without Straps @ 20 Strokes per Minute 

Workout:
100 Strokes* @20 
100 Strokes* @24
100 Strokes* @28
100 Strokes* @24/@28/@32
*Accumulating 100 strokes by 3 Rounds of 10 easy, 10 moderate, 10 hard; finish out the last 10 strokes easy. There is a brief rest period between each 100 strokes (~60-90 seconds).

This was a fun one to row along with and the waves of 10-10-10 made the time go by very quickly. The focus was off of max power, but instead dialing in stroke rate and getting warm for the squats. 

20 Rep Squat Program - Week 9
175-pounds 

This was the first week where I had thoughts of quitting during the set 😈😈. Going forward, start throwing in a couple of warmup sets (3-5 reps) building up to your work set weight.