Friday 5.08.20

Warm Up:
- Pull Ups: 5, 5, 4

Strength Training:
Supinated Grip Barbell Rows and Rowing:
- Rows: 161x 5x10
- Rowing: 5x 250m

Barbell  Upright Rows and Rowing:
- Upright Rows: 71x 3x10
- Rowing: 3x 250m

Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 40's x 3x10
- Rowing: 3x 250m

Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delt Raises: 30's x 3x10
- Rowing: 3x 250m

DB Y Raises (3x10-12) and Rowing:
- Y Raises: 15's x 3x12
- Rowing: 3x 250m

Ring Face Pulls and Rowing:
- Face Pulls: 2x12, 1x11
- Rowing: 3x 250m

Lean Away Hammer Curls (3x 9-12):
- 45x 3x9 (alternating arms)

Wrist Roller:
- 45x 5:00

Rowing Total: 5000m (625,000m of 1,000,000m complete)