Wednesday 6.10.20

Warm Up:
Chin Ups with Vacuum Trunk Twists:

 - Chin Ups: 12 reps (2x2, 8x1, on the :30)

- Trunk Twists: 5x11, 5x10 (during the rest periods for chin ups)

Strength Training:
Barbell Rows and Rowing:
- Rows: 165x 4x10
- Rowing: 4x 250m

Barbell  Upright Rows and Rowing:
- Rows: 75x 4x10
- Rowing: 4x 250m

Rear Delt Rows and Rowing:
- Rows: 75x 4x10
- Rowing: 4x 250m

Band Face Pulls and Rowing:
- Face Pulls: Purple Band x 4x10
- Rowing: 4x 250m

DB Curls and Rowing:
- Curls: 40's x 2x11, 2x10

- Rowing: 4x 250m

EZ Bar Reverse Spider Curls:

- 50x 3x12

Forearm Levers:

- 5.5x 3x1:00 each arm

Rowing Total: 500m (715,000m of 1,000,000m complete)