3/21

 A. Assisted chin ups, 4-5 reps x 4; rest 2 min 

Thin blue band  x 4 for all. 

B. Bench press 6, 5, 4, 3, rest 2 min

35# (6), 55# for rest

C. Forearm plank, :30sec x 4; rest 1 min 

:30 sec for all

+

Row 750m @ 2:16-2:20 pace (500m average)

• 3:29.8, 2:19.8/500m, 32 s/m

Rest 2 min

Row 500m @ 2:14-2:16 pace (500m average)

• 2:14.0, 2:14.9/500m, 33 s/m

Rest 2 min

Row 250m @ 2:12-2:14 pace (500m average)

• 1:05.6, 2:11.2/500m, 32 s/m

+

Thoarcic opener

Thread the needle