Tuesday

Warm up
5 min on a machine

Couch Stretch 60 seconds on each leg. Calf Stretch, Banded Hamstring
Stretch off the rig. Spiderman Stretch. Pigeon stretch. Chest Opener.
Banded lat stretch, also foam rolled my upper lat right in my arm pit area.
triceps stretch on the rig. Forearm stretch.

Strength
Clean-Build to a single at 90%
Clean Pulls
4 x 3 reps @ 85-90%

Workout
Row
2000m Easy Warm up
10 x 500m w/1 minute rest
1000m Cool Down

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