3 rounds of:
Jack Knife-20 a side
Camel Dance-10 a side
4 Rounds of:
Alternating Machine Wide Grip seated Row-12 a side
Decline Cable Press-12 reps
Dumbbell Row-12 reps
4 rounds of:
Incline Barbell Chest Press-12 reps
Squat up right cable row-12 reps
Dips-12 reps
100 TRX row with your Feel underneath the hook that attaches the TRX to the Bar/Wall. Every time you break the set you have to run .25 miles at 2%
Cool Dow Stretches
