Warm Up:
- Overhead Triceps Extensions: 21x13, 41x12, 61x11
Strength Training:
Overhead Triceps Extensions with Rowing:
- OTE: 81x 7x10
- Rowing: 7x 250m intervals
Spider Curls with Rowing:
- Curls: 61x 7x10
- Rowing: 7x 250m intervals
Seated DB Lateral Raises with Rowing:
- Lateral Raises: 25's x 2x11, 5x10
Rowing Total: 5000m (900,000m of 1,000,000m complete)
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