Warm up
3 rounds
:25 straight arm pull downs
:25 bird dogs
:25 plank
3 rounds
:25 db pull overs
:25 windmills
{10:00}
3 rounds
:25 behind the head lat pulldowns (light/moderate)
:25 db shoulder press (light)
:25 v-ups
{15:00}
Workout
4 rounds
:25 pull ups (modified with band or assisted)
:25 side sit ups
:25 side sit ups
{22:00}
4 rounds
:25 barbell bentover
:25 db curl to press (moderate weight)
{29:00}
4 rounds
:25 lat pull-down (moderate/heavy)
:25 ab roll
:25 wide arm db curl (very light)
{36:00}
4 rounds
:25 seated row (very heavy)
:25 seated row (drop set to light)
:25 butterfly crunch
{43:00}
Conditioning
1000 m row for time
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