Warm Up:
Front Squat Warm Ups with Rowing:
- Rowing: 5x 250m
- Squats: 45x 8, 95x 7, 135x 6, 185x 5
Strength Training:
Front Squat Work Sets with Rowing:
- Squats: 212x 5x4
- Rowing: 5x 250m
Single Leg RDL's with Rowing:
- RDL's: 55x 2x8, 50x 3x8
- Rowing: 5x 250m
Standing Calf Raises with Rowing:
- Calf Raises: 30x 2x12, 25x 3x12
- Rowing: 5x 250m
Forearm/ Grip Training:
- Fat Gripz Extreme DB Holds: 50's x 3x :31
Rowing Total: 5000m (217,500 of 1,000,000 complete)
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