Warm Up:
- Rowing: 6x 250m
- Close Grip Bench Press: 45x 10, 95x 9, 135x 8, 185x 7
Strength Training:
Close Grip Bench Press with Rowing:
- Bench: 207x 5x6
- Rowing: 5x 250m
Seated DB Press with Rowing:
- DB Press: 40's x 2x11, 3x10
- Rowing: 5x 250m
DB Lateral Raises (5x 10-12) with Rowing:
- DB Lateral Raises: 25's x 2x11, 3x10
- Rowing: 5x 250m
Triceps Superset:
- Skull Crushers: 82x 3x12
- Elbows Out DB Extensions: 40's x 3x12
Rowing Total: 5000m (105,000m of 1,000,000m complete)
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