1) Aerobic Restoration
2 Rounds, Not for Score on the Rower:
300m Slow pace
300m Moderate pace
300m Fast pace
2) Bench Press
5 – 5 – 5 – 5 -5
*constant weight not building
*12 Pull ups after each set
Overload
Dumbbell strict press
5 – 5 – 5 – 5 – 5
*constant weight not building