Tuesday 7.07.20

Warm Up:
Chin Ups with Vacuum Trunk Twists:

 - Chin Ups: 15 reps (5x2, 5x1) ***STAY AT THIS MANY REPS***

- Trunk Twists: 10x11 (during the rest periods for chin ups)

Strength Training:
Barbell Rows and Rowing:
- Rows: 168x 4x10
- Rowing: 4x 250m

Barbell  Upright Rows and Rowing:
- Rows: 78x 4x11
- Rowing: 4x 250m

Rear Delt Rows and Rowing:
- Rows: 78x 4x12
- Rowing: 4x 250m

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

Barbell Curls and Rowing:
- Curls: 78x 4x12

- Rowing: 4x 250m

Reverse Spider Curls:

- 52x 3x12

Forearm Levers:

- 5.75x 3x1:00

Rowing Total: 500m (790,000m of 1,000,000m complete)