Thursday 6.11.20

Warm Up:
- Close Grip Bench Press: 45x10, 95x9, 135x8, 185x7

- Vacuum Trunk Twists: 4x11

- Rowing: 4x 250m

Strength Training:
Close Grip Bench Press, Vacuum Trunk Twists, and Rowing:
- Bench: 225x 4x6

- Trunk Twists: 1x11, 3x10
- Rowing: 4x 250m

Arnold Presses, Vacuum Trunk Twists, and Rowing:
- Arnold Presses: 50's x 4x10

- Trunk Twists: 2x10 (superset with the first two sets of presses only)
- Rowing: 4x 250m

KB Skull Crushers and Rowing:
- KBSCs: 44's x 4x8
- Rowing: 4x 250m

Elbows Out DB Extensions and Rowing:
- 50's x 4x10

- Rowing: 4x 250m

Tricep Finisher:

- Freemotion Machine Reverse Grip Pushdowns: 16.5x 50 reps (35, 15)

Forearm Levers:
- 5.5x 3x1:00 each arm

Rowing Total: 5000m (720,000m of 1,000,000m complete)