| Body Weight | 270.8 lbs | |
| Warm Up | Row | 1000m 4:19.0 |
| Superset 1 | Squats* | 12 x 90 lbs |
| 12 x 180 lbs | ||
| 12 x 220 lbs | ||
| 12 x 270 lbs | ||
| Bent Over Rows | 12 x 50 lbs | |
| 12 x 80 lbs | ||
| 12 x 80 lbs | ||
| Superset 2 | Supine Hip Extension | 12 |
| 12 | ||
| 12 | ||
| DB Push Press | 12 x 55 lbs | |
| 12 x 60 lbs | ||
| 12 x 65 lbs | ||
| Superset 3 | Rotational Lunge | 12,12 x 30 lbs |
| 12,12 x 40 lbs | ||
| 12,12 x 50 lbs | ||
| Swiss Ball Crunch | 12 | |
| 12 | ||
| 12 | ||
| Afterburn | Concept2 Rower D5 (100-105) |
Warmup: 5:00 @ ~2:40 per 500m |
| 3 rounds: 1:00/2:00 @ ~1:45/3:00 per 500m | ||
| Cooldown: 5:00 @ ~2:50 per 500m | ||
| Total Distance: 3824m | ||
| *I do not include bar weight of ~45 lbs when recording Barbell exercises. | ||
