Friday 4.10.20

Warm Up:
- Pull Ups: 4, 3, 3

Strength Training:
Supinated Grip Barbell Rows and Rowing:
- Rows: 157x 5x10
- Rowing: 5x 250m

Barbell  Upright Rows and Rowing:
- Upright Rows: 67x 3x10
- Rowing: 3x 250m

Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 35's x 3x11
- Rowing: 3x 250m

Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delt Raises: 25's x 3x11
- Rowing: 3x 250m

DB Y Raises (3x10-12) and Rowing:
- Y Raises: 15's x 3x11
- Rowing: 3x 250m

Ring Face Pulls and Rowing:
- Face Pulls: 1x11, 2x10
- Rowing: 3x 250m

Lean Away Hammer Curls (3x 10-12):
- 40x x 3x11

Wrist Roller:
- 40x 5:00

Rowing Total: 5000m (490,000m of 1,000,000m complete)