500 meter Row
Shoulder Rotations-10 reps
Walk outs-10 reps
4 Rounds of:
Single Arm Machine Lat Pull Down-12 Reps
Decline Dumbbell Chest Press-12 Reps
Cable Reverse Fly-12 Reps
4 Rounds of:
Single Arm Incline Machine Chest Press-12 Reps
Deadlift Barbell Row-12 Reps
Alternating Decline Cable Flys-12 Reps
As Many Rounds as Possible in 20 minutes:
20 Push Ups
10 Pull Ups
5 Dips
.25 mile run
Cool Down Stretches
