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Old 10-30-2008, 03:32 PM   #5
Thomas R. Stegelmann
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Join Date: Nov 2007
Location: NYC  New York
Posts: 80
Re: Diary of a Rower

5 Rounds of
  • 100 Jump Rope
  • 10 Kettlebell Snatches
(07:26)

Followed by
  • Rowing 14907 meters
(60:00)

Followed by
  • Run 300m
  • Squat 2 minutes
  • Run 300m
  • Jumping Lunges 2 minutes
  • Run 300m
  • Burpees 2 minutes
  • Squat 3 minutes
  • Run 300m
  • Dips 2 minutes
  • Pushups 2 minutes
  • Run 300
  • Chin Ups 2 minutes
  • Run 300m
  • Close Pushups 2 minutes
  • Run 300m
  • Plank 1 Minute
  • Rightside Plank 1 Minute
  • Leftside Plank 1 Minute
  • Run 300m
  • Situps 3 minutes
  • Run 300m
  • 10 Pushups
  • 10 Clapping Pushups
  • 10 Narrow Pushups
  • Run 300m
  • Handstand 30 seconds
  • Run 300m
  • Squat Static Hold - Last Man Standing
(~60:00)

In total about 2 hours of permanent work.
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