Palace Fitness Center:  15 (ea.) dumbbell power clean and press (DB80).  15 (ea.) dumbbell power snatches (DB90).  3 sets dumbbell Goblet squats (DB70, 80, 90).  3 sets standing ab wheel rollouts.  4 sets med ball knee crunches.

Palace Fitness Center:  6000 meter row (24:47).

Palace Fitness Center:  35 barbell power clean and push press (BB155).  100 physioball weight plate crunches (PL45).  25 weight plate Saxon side bbends (PL45).  10 barbell hang power cleans (BB135).

Palace Fitness Center:  5000 meter row (19:35).

Palace Fitness Center:  Dumbbell hang power clean and  press ( 5 at DB2x45; 50 at DB2x50).  6 sets dumbbell Goblet squats (10 ea. at DBs 50,55,60,65,70,75).  100 med ball Russian twists (MB15).  50 med ball Saxon side bends (MB15).  15 dumbbell hang power clean and press (DB2x55).  Short Farmer’s walk (DB2x55).

Palace Fitness Center:  6000 meter row (25:47).

Palace Fitness Center:  50 barbell power clean and press (BB135).  3 sets standing ab wheel rollouts (5 ea.).  3 sets physioball crunches (15 ea.).

Palace Fitness Center:  20-minutes rowing (4910 meters). 25 physioball reverse crunches.  10 (ea.) physioball side reverse crunches (5; 5).

Palace Fitness Center:  Resistance workout using variety of free weights and resistance machines.

Palace Fitness Center:  5000 meter row (20:47).