TUESDAY *** ROW ez Hr max 142; Target Play 18,2:11..19,2:08 to 132

MONDAY *** LIFT at Y, 22 sets// ROW 6:00 warm up and 7 min cool down (cable chest, Lats, 2abd/ad, 2scaps, bicepmachine, cable lat delts,…

14,2:14

16,2:11

Sunday *** Row ez 20,2:08-9

Saturday *** 3 min BUILDS (base: 20,2:09)

FRIDAY **** YARD 2.25

21.2.03

2 30 degree benchP and 2 seated biceps, then 21,2:04

2 benchP & 2 Lat holds, then 20,2:07

3 mp superset 3 SCAPS, then 18,2:10

THURSDAY *** LIFT & ROW warm up 18,2:11 to 132

Cool down cover monitor 16 rate and slower ((did not upload)

-14,2:12

5x500/1:00 cap 146) 22,2:00-19,2:05- 17,2:08-15,2:12, 14,2:14

WEDNESDAY *** Tempo 20,2:06 for 6500 cap148