The Warm up

Row

  • Rower
  • row 500m

Light presses

  • a few chest press
  • a few shoulder presses

See photo below for dumbell chest press form.

photo: stylevast.com

The Workout

Baseline

  • Row 500m
  • 20 air squats
  • 20 push-ups
  • 20 sit-ups
  • Row 500m

Check my BASELINE workout from January.

Benchmark

  • JANUARY 9:07 minutes

  • FEBRUARY 9:04 minutes