Monday

Leg workout:

Squats: 195, 205, 215 (3 by 6)
Leg Curl/Leg Extension Superset (3 by 8)
210,210,190 (Leg Extension)
150,150,150 (Leg Curl)

Then 10 minutes of abs

I think that leg workouts are critical to attaining a high score on the erg and it's something that I haven't focused on in the past.