B1. Banded External Rotation - 20 reps x 3 sets, :30R
B2. Banded Internal Rotation - 20 reps x 3 sets, :30R
B3. Banded Face Pulls - 20 reps x 3 sets, :30 R
B4. Banded Pull-Aparts - 20 reps x 3 sets, RAN
3km Row @ 1:57.5/500m
- 3min R -
1km Row @ 1:44.9/500m
The 3k was mind numbingly boring and I decided to skip the 2k and row the 1k at an aggressive pace
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