Friday 01.17.20

Warm Up:
DB High Pulls and Rowing:
- DB High Pulls: 35x 14, 45x 12, 55x 10
- Rowing: 3x 250m

Strength Training:
Pull Ups and Rowing:
- Pull Ups: 0x 4, 4, 3, 3
- Rowing: 4x 250m

Supinated Grip Barbell Body Rows and Rowing:
- Rows: 0x 2x9, 2x8
- Rowing: 4x 250m

Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 30's x 1x11, 2x10
- Rowing: 3x 250m

Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delat Raises: 20's x 1x11, 2x10
- Rowing: 3x 250m

DB Y Raises (3x10-12) and Rowing:
- Y Raises: 10's x 1x11, 2x10
- Rowing: 3x 250m

EZ Bar Curls (3x 10-12):
- 81x 3x12

Rowing Total: 5000m (80,000m of 1,000,000m complete)