Trynna start the week off right with some heavy chest and a painful row sesh.

Machine single arm machine row
6×8 heavy
3×4 heavier

DB bench
10@65
4×5@85
3×3@90

Superset Bent over BB row/decline bench machine
Row: 6×6@155, 2×4@185
Bench: 6×10@moderate weight, 5 count down ea rep

Flyes
4×12

Rower:

10 rounds– 30 sec sprint/30 sec rest

1674m