Friday 2.28.20

Warm Up:
None

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

Supinated Grip Barbell Body Rows and Rowing:
- Rows: 0x 3x10, 1x9
- Rowing: 4x 250m

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

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

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

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

Barbell Curls (3x 10-12):
- 83x 3x11

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

Rowing Total: 5000m (277,500m of 1,000,000m complete)

P.M. Session:
GHD Sit Ups and Rowing:
- GHD Sit Ups: 2x11, 3x10
- Rowing: 5x 500m

Forearm/ Grip Training:
- DB Holds with Fat Gripz Extreme: 50's x 5x :34 holds with :34 rest

Rowing Total: 2500m (280,000m of 1,000,000m complete)