Row- 2000m under 2:10/500m
Bench Press:
- 3 x 20 @ 45#
- 3 x 10 @ 65#
3 Rounds:
- 25m walking lunges
- 25 flutters
- 25 squats
- 25 hanging knee raise
1 Minute Test:
- Max push-ups (4-yikes!)
- Max sit-ups (35)
Row- 2000m under 2:10/500m
Bench Press:
3 Rounds:
1 Minute Test: