Monday 6.15.20

Warm Up:
- Dips: 0x10, 0x9, 5x8, 10x7
- Vacuum Trunk Twists: 4x11

- Rowing: 4x 250m

Strength Training:
Weighted Dips with Vacuum Trunk Twists and Rowing:
- Dips: 15x 1, 10x 3x6
- Trunk Twists: 3x11, 1x10

- Rowing: 4x 250m

Arnold Presses with Vacuum Trunk Twists and Rowing:
- Arnold Presses: 50's x 4x10
- Trunk Twists: 2x10 (with first two sets of presses only)

- Rowing: 4x 250m

EZ Bar Overhead Triceps Extensions and Rowing:
- Extensions: 84 x 4x12

- Rowing: 4x 250m

EZ Bar Skull Crushers and Rowing:
- Skull Crushers: 84 x 4x12

- Rowing: 4x 250m

Triceps Finisher:

- Reverse Grip Cable Pushdowns: 16.5 x 50 reps (36, 14)

Forearm Levers:
- 5.5x 3x 1:00 each arm

Rowing Total: 5000m (730,000m of 1,000,000m complete)