an itty bitty workout

• 4100 meters in 20 minutes on the rowing machine; I'm convinced that there's a technique to it that I need to master
• bench press (no weight, 18 reps; 10 lbs on bar, 18 reps; 20 lbs on bar, 15 reps; 30 lbs on bar, 12 reps; 20 lbs on bar, 9 reps; 10 lbs on bar, 12 reps)