Wednesday 9.09.20

 Warm Up:

- Close Grip Bench Press: 45x12, 95x11, 135x10, 185x9

- Rowing: 4x 250m

Strength Training:
Close Grip Bench Press and Rowing:
- Bench: 225x 4x8

- Rowing: 4x 250m

Arnold Presses and Rowing:
- Arnold Presses: 55's x 4x9

- Rowing: 4x 250m

Seated DB Lateral Raises and Rowing:

- DBLR's: 25's x 4x11

- Rowing: 4x 250m

KB Skull Crushers and Rowing:
- KBSCs: 44's x 2x11, 2x10
- Rowing: 4x 250m

Triceps Finisher:
- Incline Elbows Out DB Extensions: 30's x 50 (37, 13)

Wrist Roller:
- 45x 5:00

Rowing Total: 5000m (980,000m of 1,000,000m complete)