- 500m row
- 20 push-ups
- 20 abs of choice
(All 500m between 1:42.1-1:49.5. Total time under 40minutes)
Pull-ups
x 2, 4, 6, 8, 10, 10, 8, 6, 4, 2
Dips
x 25, 20, 15, 10
Neck - all directions
x 25
For those wondering, my body weight training is being based from Stewart Smith's Navy SEAL Fitness (2002). I did this type of training for a 2 years post college. I'm substituting rows for swim work. We are planning to swim once a week and I'll post those sets as well.
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