Friday 7.10.20

Warm Up:
Pull Ups:

 - Pull Ups: 15 reps (5x2, 5x1)

Strength Training:
Supinated Grip Barbell Rows and Rowing:
- Rows: 168x 4x10
- Rowing: 4x 250m

Barbell  Upright Rows and Rowing:
- Rows: 78x 4x11
- Rowing: 4x 250m

Rear Delt Rows and Rowing:
- Rows: 78x 4x12
- Rowing: 4x 250m

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

Reverse Curls and Rowing:
- Curls: 62x 4x12

- Rowing: 4x 250m

Spider Curls:

- 62x 3x12

Wrist Roller:

- 50x 5:00

Rowing Total: 500m (800,000m of 1,000,000m complete)