Friday 2.21.20

Warm Up:
None

Strength Training:
Pull Ups/ Fat Man Pull Ups and Rowing:
- Pull Ups/ Fat Man Pull Ups: 0x 2/6, 1/7, 1/7, 1/7
- Rowing: 4x 250m

Supinated Grip Barbell Body Rows and Rowing:
- Rows: 0x 2x10, 2x9
- Rowing: 4x 250m

DB High Pulls (3x 10-12):
- 50x 1x12, 2x11

Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 30's x 1x12, 2x11
- Rowing: 3x 250m

Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delt Raises: 20's x 1x12, 2x11
- Rowing: 3x 250m

DB Y Raises (3x10-12) and Rowing:
- Y Raises: 10's x 1x12, 2x11
- Rowing: 3x 250m

Barbell Curls (3x 10-12):
- 83x 2x11, 1x10

Forearm/ Grip Training:
- Wrist Roller: 35 x 5:00 both directions

Rowing Total: 5000m (240,000m of 1,000,000m complete)