Warm Up:
Back Squat Warm Ups with Rowing:
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6
- Rowing: 5x 250m
Strength Training:
Back Squats with Rowing:
- 265x 3x5
- Rowing: 3x 250m
Front Squats with Rowing:
- 175x 3x5
- Rowing: 3x 250m
Goblet Squats with Rowing:
- Squats: 75x 1x8, 70x 2x8
- Rowing: 3x 250m
Standing Calf Raises with Rowing:
- Calf Raises: 35x 5x15, 1x14
- Rowing: 6x 250m
Rowing Total: 5000m (975,000m of 1,000,000m complete)
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