Friday 01.24.20

Warm Up:
DB High Pulls and Rowing:
- DB High Pulls: 40x 14, 45x 12, 55x 10
- Rowing: 3x 250m

Strength Training:
Pull Ups and Rowing:
- Pull Ups: 0x 3x4, 1x3
- Rowing: 4x 250m

Supinated Grip Barbell Body Rows and Rowing:
- Rows: 0x 3x9, 1x8
- Rowing: 4x 250m

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

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

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

Barbell Curls (3x 10-12):
- 82x 3x12

Rowing Total: 5000m (115,000m of 1,000,000m complete)

PM Workout:
- 5000m row (120,000m of 1,000,000m complete)