B. Seated DB External Rotations: build to a
8RM/arm @3010 tempo - 20LBS.
+
Row warmup:
Row 5 min @Z1
+
Row 30 sec hard/30 sec easy x 4
+
rest 3 min
+
Row 2000m time trial - 7:16
Notes:
-First day back after a week off sick. Felt a little congested but pretty good on this one.
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