Warm Up:
- Close Grip Bench Press: 45x12, 95x11, 135x10, 185x9- Rowing: 4x 250m
Strength Training:
Close Grip Bench Press and Rowing:
- Bench: 225x 2x8, 2x7
Strength Training:
Close Grip Bench Press and Rowing:
- Bench: 225x 2x8, 2x7
- Rowing: 4x 250m
Arnold Presses and Rowing:
- Arnold Presses: 55's x 1x9, 3x8
Arnold Presses and Rowing:
- Arnold Presses: 55's x 1x9, 3x8
- Rowing: 4x 250m
Supported DB Lateral Raises and Rowing:
- DBLR's: 25's x 1x11, 3x10
- Rowing: 4x 250m
KB Skull Crushers and Rowing:
- KBSCs: 44's x 3x10, 1x9
- Rowing: 4x 250m
Triceps Finisher:
- 25's x 1x50 unbroken
KB Skull Crushers and Rowing:
- KBSCs: 44's x 3x10, 1x9
- Rowing: 4x 250m
Triceps Finisher:
- 25's x 1x50 unbroken
Wrist Roller:
- 45x 5:00
Rowing Total: 5000m (890,000m of 1,000,000m complete)
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