Warm Up:
- None
Strength Training:
Dips with Rowing:
- Dips: 0x 7x7, 3x6, 5x5
- Rowing: 15x 250m
Arnold Presses (5x 10-12) with Rowing:
- Arnold Presses: 45's x 5x11
- Rowing: 5x 250m
Overhead Triceps Extensions (5x 10-12) with Rowing:
- EZ Bar: 83 x 5x11
- Rowing: 5x 250m
Barbell Skull Crushers (5x 10-12) with Rowing:
- Skull Crushers: 83x 5x11
- Rowing: 5x 250m
Forearm Levers:
- 5.25 lbs x 3x1:00 each arm
Rowing Total: 7500m (595,000m of 1,000,000m complete)
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