Friday 7.03.20

Warm Up:
Pull Ups with Vacuum Trunk Twists:

 - Pull Ups: 14 reps (4x2, 6x1)

- Trunk Twists: 9x11, 1x10 (during the rest periods for pull ups)

Strength Training:
Supinated Grip Barbell Rows and Rowing:
- Rows: 167x 4x10
- Rowing: 4x 250m

Barbell  Upright Rows and Rowing:
- Rows: 77x 4x11
- Rowing: 4x 250m

Rear Delt Rows and Rowing:
- Rows: 77x 4x12
- Rowing: 4x 250m

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

EZ Bar Reverse Curls and Rowing:
- Curls: 61x 4x12

- Rowing: 4x 250m

EZ Bar  Spider Curls:

- 61x 3x12

Wrist Roller:

- 45x 5:00

Rowing Total: 500m (780,000m of 1,000,000m complete)