Row 500 m. (I will make up the 3000m tomorrow.)
Dead Lift : 45/5, 135/5, 160/5, 160/5, 160/5.
KB Press Ladder: 12kg - 1,2,3,4,5,7 (yeah don't ask how I got to 7, should have stopped at 5.)
KB Swing Ladder: 8kg, 12kg, 16kg, 24kg. 30 seconds on / 30 seconds off.
Up and down once.
Whole workout took about 40 minutes.
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