Thursday 7.16.20

Warm Up:
- Close Grip Bench Press: 50x10, 100x9, 140x8, 190x7

- Rowing: 4x 250m

Strength Training:
Close Grip Bench Press and Rowing:
- Bench: 230x 4x6

- Rowing: 4x 250m

Arnold Presses and Rowing:
- Arnold Presses: 50's x 4x11

- Rowing: 4x 250m

KB Skull Crushers and Rowing:
- KBSCs: 44's x 1x10, 3x9
- Rowing: 4x 250m

Incline Elbows Out DB Extensions and Rowing:
- 50's x 1x10, 3x9

- Rowing: 4x 250m

Tricep Finisher:

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

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

Rowing Total: 5000m (815,000m of 1,000,000m complete)