Friday 5.22.20

Warm Up:
Pull Ups with Vacuum Trunk Twists:

 - Pull Ups: 10 reps (1 rep every :30)

- Trunk Twists: 10x10 (during the rest periods for pull ups)

Strength Training:
Supinated Grip Barbell Rows and Rowing:
- Rows: 163x 4x10
- Rowing: 4x 250m

Barbell  Upright Rows and Rowing:
- Rows: 73x 4x11
- Rowing: 4x 250m

Rear Delt Rows and Rowing:
- Rows: 73x 4x12
- Rowing: 4x 250m

Band Face Pulls and Rowing:
- Face Pulls: Purple Bandx 4x12
- Rowing: 4x 250m

Alternating Crossbody DB Hammer Curls and Rowing:
- Curls: 40's x 4x10

- Rowing: 4x 250m

EZ Bar Spider Curls:

- 70x 3x10

Wrist Roller:
- 45x 5:00

Rowing Total: 5000m (675,000m of 1,000,000m complete)