Warm Up:
- Rowing: 5x 250m
- Close Grip Bench Press: 45x 10, 95x 9, 135x 8, 185x 7
Strength Training:
Close Grip Bench Press with Rowing:
- Bench: 211x 5x6
- Rowing: 5x 250m
Seated DB Press with Rowing:
- DB Press: 40's x 2x12, 3x11
- Rowing: 5x 250m
DB Lateral Raises (5x 10-12) with Rowing:
- DB Lateral Raises: 25's x 2x12, 3x11
- Rowing: 5x 250m
Rowing Total: 5000m (267,500m of 1,000,000m complete)
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