Warm Up:
- None
Strength Training:
Single Leg RDL's with Rowing:
- Right Leg RDL's: 60x 1x10, 55x 4x10
- Rowing: 5x 250m
- Left Leg RDL's: 60x 1x10, 55x 4x10
- Rowing: 5x 250m
Goblet Squats with Rowing:
- Squats: 60x 1x10, 55x 4x10
- Rowing: 5x 250m
Standing Calf Raises with Rowing:
- Calf Raises: 30x 3x14, 2x13
- Rowing: 5x 250m
Wrist Roller:
- 40x 5:00 both directions
Rowing Total: 5000m (470,000m of 1,000,000m complete)
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