Monday 7.13.20

Warm Up:
- Dips: 0x10, 0x9, 5x8, 10x7

- Rowing: 4x 250m

Strength Training:
Weighted Dips with Vacuum Trunk Twists and Rowing:
- Dips: 15x 4x6

- Rowing: 4x 250m

Arnold Presses with Vacuum Trunk Twists and Rowing:
- Arnold Presses: 50's x 4x11

- Rowing: 4x 250m

EZ Bar Overhead Triceps Extensions and Rowing:
- Extensions: 85 x 3x12, 1x11

- Rowing: 4x 250m

EZ Bar Skull Crushers and Rowing:
- Skull Crushers: 85 x 3x12, 1x11

- Rowing: 4x 250m

Triceps Finisher:

- Reverse Grip Cable Pushdowns: 16.5 x 50 reps (40, 10)

Wrist Roller:
- 50x 5:00

Rowing Total: 5000m (805,000m of 1,000,000m complete)