Warm Up:
DB High Pulls and Rowing:
- DB High Pulls: 30x 14, 40x 12, 50x 10
- Rowing: 3x 250m
Strength Training:
Chin Ups and Rowing:
- Pull Ups: 0x 4, 3, 3
- Rowing: 4x 250m
Chest Supported DB Rows and Rowing:
- Rows: 70's x 1x8, 65's x 4x8
- Rowing: 5x 250m
Barbell Body Rows and Rowing:
- Rows: 0x 1x9, 2x8
- Rowing: 3x 250m
Band Face Pulls and Rowing:
- Face Pulls: Green Band x 1x13, 2x12
- Rowing: 3x 250m
Band Pull Aparts and Rowing:
- Pull Aparts: Red Band x 1x13, 2x12
- Rowing: 3x 250m
Lean Away DB Curls:
- 35x 3x12 (stay at this weight)
Rowing Total: 5000m (35,000m of 1,000,000m complete)
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