Warm Up:
Row 1000m (Not for time)
Accessory Day:
Hammer Curl 4×12
20 V-Ups
Arnold Press 4×10
20 V-Ups
Single Arm Row 4×12
20 V-Ups
Bent over Fly 4×12
20 V-Ups
Skull Crusher 4×12
20 V-Ups
Run 1 mile
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Warm Up:
Row 1000m (Not for time)
Accessory Day:
Hammer Curl 4×12
20 V-Ups
Arnold Press 4×10
20 V-Ups
Single Arm Row 4×12
20 V-Ups
Bent over Fly 4×12
20 V-Ups
Skull Crusher 4×12
20 V-Ups
Run 1 mile