45 minutes of upper body workout at the TxDOT Fitness Center

Bench-press
115 pounds: 2 sets of 15 repetitions
135 pounds: 2 sets of 10 repetitions
155 pounds: 2 sets of 6 repetitions
165 pounds: 2 sets of 3 repetitions

30-pound dumbbell curl: 3 sets of 10 repetitions.

Pectoral fly 145 pounds: 3 sets of 10 and rear deltoid, 100 pounds: 3 sets of 10

Seated Row, 100 pounds: 3 sets of 10

Seated Lat Pulldown, 85 pounds: 3 sets of 10

3 sets of 8 pullups

3 sets of 30 pushups

3 sets of 40 sit-ups

Concept2 rower work.

10 mins row easy to moderate pace

2 rounds of:
:30 plank hold
:30 Left plank hold
:30 right plank hold
20 V-ups

Row 5 mins at 1000m competitive rowing pace
Rest 1:30
Row 4 mins at -5 second 500m split time pace
Rest 1:30
Row 3 mins at -10 second 500m split time pace
Rest 1:30
Row 2 mins at -15 second 500m split time pace
Rest 1:30
Row 1 min max effort to record meters
Rest 3 mins
Row 10 mins for max meters to record

Will re-test in 6 weeks

Stretch

10 mile run

6 mile run

6 miles