Rowing & Srength

Conditioning
5000m Row

19:45 PB

Strength
Weight pull up
20, 25, 30, 32.5, 35, 37.5 PB

Weighted ring dip
10, 15, 20, 25, 30, 35 PB

GH raises
BW 3x8

GHD sit ups
BW 3x10