Warm Up:
- None
Strength Training:
Dips with Rowing:
- Dips: 0x 1x6, 9x5 (3 second negatives)
- Rowing: 10x 250m
Arnold Presses and DB Lateral Raises with Rowing:
- Arnold Presses: 40's x 5x 10
- Lateral Raises: 25's x 5x10
- Rowing: 5x 250m
Overhead Triceps Extensions with Rowing:
- Triceps Extensions: 80x 5x12
- Rowing: 5x 250m
Rowing Total: 5000m (55,000m of 1,000,000m complete)
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