Distance: 10,000 m
Time: 41:18.1
Avg/500 m: 2:03.9 / 500 m
Weights:

• Dips (5 sets x 10 reps)
• Crunches (5 sets x 10 reps)
• Reverse curls (25 lbs x 2 x 5 sets x 8 reps)
• Standing fly (25 lbsx 2 x 5 sets x 8 reps)
• Cleans (45 lbs x 5 sets x 8 reps)

Total Erg Distance: 11,070,926 m