Warm Up:
- Dips: 0x12, 0x11, 0x10, 5x9
- Rowing: 4x 250m
Strength Training:
Weighted Dips and Rowing:
- Dips: 10x 4x8
Strength Training:
Weighted Dips and Rowing:
- Dips: 10x 4x8
- Rowing: 4x 250m
Arnold Presses (4x10) and Rowing:
- Arnold Presses: 55's x 1x10, 3x9
Arnold Presses (4x10) and Rowing:
- Arnold Presses: 55's x 1x10, 3x9
- Rowing: 4x 250m
Chest Supported DB Lateral Raises and Rowing::
- Lateral Raises: 25's x 1x12, 3x11
Chest Supported DB Lateral Raises and Rowing::
- Lateral Raises: 25's x 1x12, 3x11
- Rowing: 4x 250m
Barbell Skull Crushers and Rowing:
- Skull Crushers: 91 x 4x12
Wrist Roller:
- 45x 5:00
Barbell Skull Crushers and Rowing:
- Skull Crushers: 91 x 4x12
- Rowing: 4x 250m
Triceps Finisher:
- Cable Pushdowns: 16.5 x 50 reps (45, 5)
Wrist Roller:
- 45x 5:00
Rowing Total: 5000m (985,000m of 1,000,000m complete)
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