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Running
- 400 m 10
- 400 m 10
- 400 m 10
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Rowing (machine)
- 500 m | 2.5 split 39
- 500 m | 2.5 split 39
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Overhead Barbell Squat
- 35 lb x 4 reps 40
- 45 lb x 4 reps 42
- 45 lb x 4 reps 42
- 45 lb x 4 reps 42
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Ring Pull-Up
- 4 reps | assisted | 40 lb 24
- 4 reps | assisted | 40 lb 24
- 4 reps | assisted | 40 lb 24