Mile Monday

I am starting what will be known here as Mile Monday -- at the start of each week I will do a mile run before I do anything else and record certain factors in hopes of determining things that might make me faster.  


Mile Run (Sports Mall track): 7:02 
weight: 170lbs 
Horrible weekend filled with tons of junk candy and overeating (it got bad).  
Fresh legs and fully recovered system.  


then
heavy front squat 12, 10, 8, 6, 4, 4, 


then 
5x fs 
2:00 row (paced) 
:90 rest 


5x fs 
1:30 row (paced) 
:90 rest 


5x fs
1:00 row (all out) 
:90 rest 


5x fs 
:30 (all out) 
:90 rest 


5x fs 
1:00 row (all out)