Tabata Cycle
3(10 bwRow/15 calf-raise)
Cycle 10 min

C. Swim
5(100m)

B.
Row 5k @2:02
Press 3(10#40)

A.
500m Row
Squat 3(10#135)
Row 3(10#90/15 calf raise)
GM 3(10#90/Rotator cuff)

Row 1500, 1000, 500
BP 3(10#55)

Row 500
Tabata Bike
Sit up: 20-15-10

Row 5k
Elbow

Row 3k
3(BP#55/Calf raise)

Row 500m (warm up)
3(500m on 1min rest @ 1:39, 1:43, 139)
Rotator cuff
1(bike tabata)