500 meter row
Sampson Stretch-3 30 second holds a side
4 Rounds of:
Reverse lunge pull down-15 reps
cable fly-15 reps
Reverse grip seated cable row-15 reps
4 rounds of:
Decline cable chest press-15 reps
straight arm cable pull down-15 reps
Incline Barbell chest press-15 reps
4 rounds of:
12 dumbbell push up with a row(12 a side)
10 burpee pull up ( beginners require just the 10 burpee)
.25 mile run @ 2 % incline
cool down Stretch
