Warm Up:
- None
Strength Training:
Dips with Rowing:
- Dips: 0x 2x6, 8x5 (3 second negatives)
- Rowing: 10x 250m
Arnold Presses (5x 10-12) with Rowing:
- Arnold Presses: 40's x 1x11, 4x 10 (3 second negatives)
- Rowing: 5x 250m
DB Lateral Raises (5x 10-12) with Rowing:
- Lateral Raises: 25's x 1x11, 4x10
- Rowing: 5x 250m
Triceps Superset (3x 10-12):
- Overhead EZ Bar Triceps Extensions: 81x 3x10
- Reverse Grip Pressdowns: Blue CS Cords x 3x10
Rowing Total: 5000m (85,000m of 1,000,000m complete)
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