Warm Up:
DB High Pulls and Rowing:
- DB High Pulls: 25x 14, 35x 12, 45x 10
- Rowing: 3x 250m
Strength Training:
Pull Ups and Rowing:
- Pull Ups: 0x 3, 3, 3, 3
- Rowing: 4x 250m
Chest Supported DB Rows and Rowing:
- Rows: 65's x 4x8
- Rowing: 4x 250m
Barbell Body Rows and Rowing:
- Rows: 0x 3x8
- Rowing: 3x 250m
Band Face Pulls and Rowing:
- Face Pulls: Green Band x 3x12
- Rowing: 3x 250m
Band Pull Aparts and Rowing:
- Pull Aparts: Red Band x 3x12
- Rowing: 3x 250m
Barbell Curls:
- 79x 3x12
Rowing Total: 5000m (17,000m of 1,000,000m complete)
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