Strength: Superset of triceps and biceps work – all sets should be challenging but done with perfect form.
Conditioning: Today’s workout will challenge your muscular endurance and ability to sustain rowing intervals. The pace should be much slower than yesterday. T2B should be done in a smaller set since the total volume is high.


1a) Close Grip Floor Press: 4 x 5 reps

No rest.
1b) DB Hammer Curls: 4 x 10 reps

Rest 60s.


” Walk on Water ”

3 Rounds
750 m Row
25 Ft. Handstand Walk (or 100 Shoulder taps)
25 T2B

L3: (15 T2B per round)
L2: (Knee Lifts) (50 Shoulder taps)
L1: (Abmat Sit-ups) (15 Box Push-ups per round)
25:00 Cap