Erg + Weights

Distance: 10,000 m
Time: 42:26.6
Avg/500 m: 2:07.3 / 500 m
Weights:

  • Dips (5 sets x 12 reps)
  • Crunches (5 sets x 12 reps)
  • Reverse curls (25 lbs x 2 x 5 sets x 8 reps)
  • Standing fly (25 lbsx 2 x 5 sets x 8 reps)
  • Back Row (25 lbsx 2 x 5 sets x 8 reps)

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