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Description

Start out with a rowing warm up. 5 minute warm with the resistance set at 10. Then go on and do each set with the same weight but at a level you can do all 10 reps. For my 2nd set I used 20lb weights and The 3rd set I used 25lbs.


Exercises

Set 1: 1 round
Moderate Rowing
Resistance: Heavy
Effort: Moderate
Moderate Rowing
5 minutes
Rest
Rest
1 minute

Set 2: 3 rounds
Barbell Bent-Over Rows
Weights: Moderate
Barbell Bent-Over Rows
10 reps
Alternating Bent Over Rows
Weights: Moderate
Alternating Bent Over Rows
10 reps
Dumbbell Pull-over on a Ball
Weights: Heavy
Dumbbell Pull-over on a Ball
10 reps
Rest
Rest
2 minutes

Set 3: 3 rounds
Push-Ups
Push-Ups
10 reps
Weights: Moderate
Effort: Moderate
Plank With Weight Drag
10 reps
Weights: Moderate
Effort: Moderate
Squat Hold With Overhead Press
15 reps
Rest
Rest
2 minutes

Set 4: 3 rounds
Ball Tuck and Pike
10 reps
Churn the Pot on Ball
Churn the Pot on Ball
10 reps
Rest
Rest
2 minutes


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