Thursday 7.02.20

Warm Up:
- Close Grip Bench Press: 48x10, 98x9, 138x8, 188x7

- Vacuum Trunk Twists: 4x11

- Rowing: 4x 250m

Strength Training:
Close Grip Bench Press, Vacuum Trunk Twists, and Rowing:
- Bench: 228x 4x6

- Trunk Twists: 4x11
- Rowing: 4x 250m

Arnold Presses, Vacuum Trunk Twists, and Rowing:
- Arnold Presses: 50's x 2x11, 2x10

- Trunk Twists: 1x11, 1x10 (superset with the first two sets of presses only)
- Rowing: 4x 250m

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

Incline Elbows Out DB Extensions and Rowing:
- 50's x 3x9, 1x8

- Rowing: 4x 250m

Tricep Finisher:

- Freemotion Machine Reverse Grip Pushdowns: 16.5x 50 reps (38, 12)

Forearm Levers:
- 5.75x 3x 1:00 each arm

Rowing Total: 5000m (775,000m of 1,000,000m complete)