Friday 1.31.20

Warm Up:
DB High Pulls and Rowing:
- DB High Pulls: 40x 14, 50x 12, 55x 10
- Rowing: 3x 250m

Strength Training:
Pull Ups and Rowing:
- Pull Ups: 0x 4x4
- Rowing: 4x 250m

Supinated Grip Barbell Body Rows and Rowing:
- Rows: 0x 4x9
- Rowing: 4x 250m

Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 30's x 3x11
- Rowing: 3x 250m

Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delt Raises: 20's x 3x11
- Rowing: 3x 250m

DB Y Raises (3x10-12) and Rowing:
- Y Raises: 10's x 3x11
- Rowing: 3x 250m

Barbell Curls (3x 10-12):
- 83x 3x10

Wrist Roller:
- 30 x 5:00 both directions

Rowing Total: 5000m (160,000m of 1,000,000m complete)