Warm Up:
- Chin Ups: 2x4, 1x3
Strength Training:
Barbell Rows and Rowing:
- Rows: 158x 5x10
- Rowing: 5x 250m
Barbell Upright Rows and Rowing:
- Upright Rows: 68x 3x10
- Rowing: 3x 250m
Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 35's x 1x12, 2x11
- Rowing: 3x 250m
Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delt Raises: 25's x 1x12, 2x11
- Rowing: 3x 250m
DB Y Raises (3x10-12) and Rowing:
- Y Raises: 15's x 1x12, 2x11
- Rowing: 3x 250m
Ring Face Pulls and Rowing:
- Face Pulls: 2x11, 1x10
- Rowing: 3x 250m
Lean Away DB Curls (3x 10-12):
- 40x x 1x12, 2x11 each arm
Wrist Roller:
- 40x 5:00
Rowing Total: 5000m (5155,000m of 1,000,000m complete)
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