Coming to you from Raleigh NC @ a Lifetime Fitness

Standard warm up

OH press, work up to 135 and do 3×5 (super set with pull ups)

then continuing from that weight work up to 2×3 push press @ 185

Power cleans work up to 5 x 1 @ 225

DB bench work up to 2×5 @ 90, then a ton of reps at 25

14 x 500m row @ 1 min rest hold under 1:50 pace

1000 yd swim