Pull Day
3 set of pull up max rep, rest 3 mins @ 3, 3, 3
4 x 8 Bend over BB row @ 35kg
3 x 12 DB shoulder shrugs @20kg
3 x 12 Hammer curls @ 7.5kg
Dead hang x 1, as long as possible @ 40 secs
Zone 2 Indoor Rowing. 45 mins. 119bpm
Pull Day
3 set of pull up max rep, rest 3 mins @ 3, 3, 3
4 x 8 Bend over BB row @ 35kg
3 x 12 DB shoulder shrugs @20kg
3 x 12 Hammer curls @ 7.5kg
Dead hang x 1, as long as possible @ 40 secs
Zone 2 Indoor Rowing. 45 mins. 119bpm