20 minute Steady State rowing on Erg

30 on Bike 

 <break>

Leg Press 530
    10 10 10

Leg Curl 110
    10 10

Leg Extension 210   ( do not use on W.L Test)
    10 5

Overhead Press (seated) 2x30 Dumbells
    10 10 10

Inclined  Press @ setting 5 2x30 Dumbells
    10 10 10

Inclined Press @ setting 2 2x30 Dumbells ( rotating grip)
    10 10 10 10

Single Arm Curl  30
    10 10 10

Bent Row ( single Arm) 30
    20 20 20 20 20 20

Upright Row 60
    15 15 15

Leg Lift ( on vertical app.)
     10 15 25

Crunch(2 Min.)
    186

Behind head O/head Press 60
     10 10 7

Shoulder Raises 20
    10 10 10

Shrugs 204.1
    15 15 15
 

Curl 94.1
    10 10 7 5

Heel Raise  225
    10 15 20