Thursday 4.16.20

Warm Up:
- None

Strength Training:
Close Grip Bench Press with Rowing:
- Bench: 45x11, 75x10, 95x9, 135x8, 185x7, 218x 5x6
- Rowing: 10x 250m

Arnold Presses (5x 10-12) with Rowing:
- Arnold Presses: 45's x 3x11, 2x10
- Rowing: 5x 250m

KB Skull Crushers (5x 10-12) with Rowing:
- KBSCs: 35's x 3x11, 2x10
- Rowing: 5x 250m

Elbows Out DB Extensions/ Nuetral Grip DB Bench Press Superset:
- 25x 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
- 25x 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
- 25x 6/6, 5/5, 4/4, 3/3, 2/2, 1/1

Forearm Lever:
- 5x 3x1:00 each arm

Rowing Total: 5000m (520,000m of 1,000,000m complete)