Warm Up:
- Dips: 0x10, 0x9, 5x8, 8x7
- Vacuum Trunk Twists: 4x11
Strength Training:
Weighted Dips with Vacuum Trunk Twists:
- Dips: 10x 4x6
- Trunk Twists: 4x10
Arnold Presses with Vacuum Trunk Twists:
- Arnold Presses: 45's x 4x12
- Trunk Twists: 2x10 (with first two sets of presses only)
EZ Bar Overhead Triceps Extensions:
- Extensions: 83 x 4x12
EZ Bar Skull Crushers:
- Skull Crushers: 83x 4x12
Forearm Levers:
- 5.5x 3x 1:00 each arm
Rowing Total: Rest day from rowing (705,000m of 1,000,000m complete)
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