Friday 6.19.20

Warm Up:
Pull Ups with Vacuum Trunk Twists:

 - Pull Ups: 13 reps (3x2, 7x1)

- Trunk Twists: 7x11, 3x10 (during the rest periods for chin ups)

Strength Training:
Supinated Grip Barbell Rows and Rowing:
- Rows: 166x 4x10
- Rowing: 4x 250m

Barbell  Upright Rows and Rowing:
- Rows: 76x 4x10
- Rowing: 4x 250m

Rear Delt Rows and Rowing:
- Rows: 76x 4x10
- Rowing: 4x 250m

Band Face Pulls and Rowing:
- Face Pulls: Purple Band x 4x12
- Rowing: 4x 250m

EZ Bar Reverse Curls and Rowing:
- Curls: 60x 4x12

- Rowing: 4x 250m

EZ Bar  Spider Curls:

- 60x 3x12

Forearm Levers:

- 5.5x 3x1:00

Rowing Total: 500m (750,000m of 1,000,000m complete)