Rowing:
- 2500m warm-up (under 2:10/ 500m)
- 5 x 200m sprint w/ :15 rest
Weights:
- 3 x 10 seated bicep curls, each arm (#15)
- 12-10-8 lat pull down (70#, 80#, 90#)
- 12-10-8 seated cable row (60#, 70#, 80#)
Bodyweight:
- 20-15-10 alternating GHD sit-ups and back extensions
- 3 x 30 calf raises (regular, toes out, toes in)