Thursday 6.18.20

Warm Up:
- Close Grip Bench Press: 46x10, 96x9, 136x8, 186x7

- Vacuum Trunk Twists: 4x11

- Rowing: 4x 250m

Strength Training:
Close Grip Bench Press, Vacuum Trunk Twists, and Rowing:
- Bench: 226x 4x6

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

Arnold Presses, Vacuum Trunk Twists, and Rowing:
- Arnold Presses: 50's x 1x11, 3x10

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

KB Skull Crushers and Rowing:
- KBSCs: 44's x 1x9, 3x8
- Rowing: 4x 250m

Incline Elbows Out DB Extensions and Rowing:
- 45's x 4x12

- Rowing: 4x 250m

Tricep Finisher:

- Freemotion Machine Reverse Grip Pushdowns: 16.5x 50 reps (37, 13)

Wrist Roller:
- 45x 5:00

Rowing Total: 5000m (745,000m of 1,000,000m complete)