Monday 9.07.20

   Warm Up:

Crossover Symmetry:

 - Iron Scap: 1 round

Strength Training:
Barbell Rows and Rowing:
- Rows: 80x12, 110x11, 140x10, 170x9, 200x 4x8
- Rowing: 8x 250m

Rear Delt Rows and Rowing:
- Rows: 110x 4x10
- Rowing: 4x 250m

Upright Rows and Rowing:
- Rows: 80x 4x12
- Rowing: 4x 250m

Barbell Curls and Rowing:
- Curls: 80x 4x12

- Rowing: 4x 250m

Forearm Levers (3x 8-12):

- 6.25 x 3x8 each arm

Rowing Total: 5000m (970,000m of 1,000,000m complete)