Rowing Intervals + Bi's and Tri's

Morning

Warm up
A.) Foam roll back
B.) Row 1 Green Bay
C.) Stretch groin/hamstrings/hips/quads

Results
A.) Comp
B.) 2.5K
C.) Comp

Afternoon

Work
A.) 3x10 Bench behind the neck skull crusher - superset w/10 narrow grip press AFAP
B.) 3x10 Pull up curl
C.) 3x15-20 Behind the neck rope triceps extension
D.) 100 DB cheater curls
E.) AMRAP 5 - 10 upper ab crunch/10 lower ab crunch

Results
A.) 70lbs
B.) UB
C.) 15/12-3/8-4
D.) 30lbs - 8 sets
E.) 6 rounds

Notes:
Its great starting the week out without having to worry about a compound movement. Hit it hard on the little muscles today. Chuck and Mike will be feeling it tomorrow.