Two Days In

Okay so here's the plan. M/T one lift each day + a long row on M and sprints on T + short KB workout.
TH/F one lift each day + long row on TH on sprints on F + short KB workout. SA long row.
That ought to keep me busy. I am basing the lifts on Pavel's Power to the People protocol which is: start with a weight that you could do for 10 and do a set of 5 then take 90% of that and do a second set of five add 2.5 to 10 pounds each workout and do it for a total of 8 workouts per exercise take a week off and start another cycle. Ought to be fun.

MONDAY'S WORKOUT
Row 5 minutes
DROM
Dead lift 5 @ 225/5 @ 205

3 rounds with :45 seconds rest between exercises and :60 seconds rest between rounds
Explosive push up 1 x 5
KB military press 1 x 5 @ 26
Dbl KB swing outside of legs 1 x 12 @ 35
Pull ups (green band) 1 x 7
Hanging leg raise 1 x 8

Row 2,000 meters
15 hard/10 easy
9:07.1/ avg pace 2:16.7/avg SR 21

TUESDAY'S WORKOUT
Elliptical 5 minutes
DROM
Bench 5 @ 140/5 @ 125
3 rounds with :60 seconds rest after each round
Swings 15 @ 35
Farmer walk (one arm) 40 yds @ 60

Row 10 x 200 with 1:30 RI
:45.7/:46.3/:45/:44.6/:44.3/:44.1/:43.9/:43.8/:41.6/:45.7
avg pace 1:51.3/avg SR 28

I tried to do the last one sub 40 but the stupid rower at 24 hour fitness broke on me.