Row or Run 500 m
30 BB/DB Bench Press or Floor Press or H R Push ups
Row or Run 1000 m
20 BB/DB/Bench Press or Floor Press or H R Push ups
Row or Run 2000 m
10 BB/DB Bench Press or Floor Press or H R Push ups
Scale your weights to suit
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20:23 with a pair of 21kg dumbbells. Boiled.