Warm Up:
- None
Strength Training:
Single Leg RDL's with Rowing:
- RDL's: 60x 5x10 (alternating each leg)
- Rowing: 10x 250m
Goblet Squats with Rowing:
- Squats: 60x 5x10 (3-second negatives)
- Rowing: 5x 250m
Standing Calf Raises with Rowing:
- Calf Raises: 30x 3x15, 2x14
- Rowing: 5x 250m
Wrist Roller:
- 45x 5:00
Rowing Total: 5000m (605,000m of 1,000,000m complete)
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