Wednesday 4.01.20

Warm Up:
- Close Grip/ Reverse Grip Bench Press: 45x 8/8, 75x 7/7, 95x 6/6, 135x 5/5, 185x 4/4
- Rowing: 5x 250m

Strength Training:
Close Grip Bench Press (5x6) with Rowing:
- Bench: 216x 5x6
- Rowing: 5x 250m

Reverse Grip Bench Press (5x9) with Rowing:
- Bench: 176 x 5x9
- Rowing: 5x 250m

DB Press (5x 12) with Rowing:
- Press: 45's x 1x11, 4x10
- Rowing: 5x 250m

KB Skull Crushers (3x12):
- KB Skull Crushers: 35'sx 1x11, 2x10

Forearm/ Grip Training:
- Forearm Levers: 5 x 3x1:00 each arm

Rowing Total: 5000m (445,000m of 1,000,000m complete)