Warm Up:
Deadlifts Warm Ups and Rowing:
- Rowing: 5x 250m
- Deadlifts: 45x 8, 135x 7, 225x 6, 315x 5
Strength Training:
Deadlifts with Rowing:
- Deadlifts: 375x 5x4
- Rowing: 5x 250m
Bulgarian Split Squats with Rowing:
- BSS's: 45x 1x8, 40x 4x8
- Rowing: 5x 250m
Standing Calf Raises with Rowing:
- Calf Raises: 25x 5x12
- Rowing: 5x 250m
Forearms:
- Extreme Fat Gripz Barbell Holds: 135x :30, :30, :30
Rowing Total: 5000m (197,500 of 1,000,000 complete)
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