Thursday - Jan. 21

Dynamic Warm-up
Jump Rope - 2 minutes

10 SuperSets
 - 500m Row, drag #4 (1:43.3, 1:44.1, 1:43.3, 1:43.7, 1:44.0, 1:42.9, 1:43.5, 1:43.1, 1:41.9, 1:41.9)
 - 20 pushups
 - 20 hanging knee raise (ab straps)
Total time: 43:45

Pullups - 2, 4, 6, 8, 10
 - regular
 - reverse
 - close
 - wide
 - neutral

Arm Haulers
 - 2 x 75

Seated Calf Raise
 6 x 70, 115, 140, 140. 140#