Warm Up
1 minute row-slow
1 minute plank
1 minute row-Fast
1 minute floor wipers
Strength
Incline bench press-build a heavy 2
Then
6 Rounds
1 Incline bench
5/5 alternating single arm rows-Building sets
10/7 calorie row for time
Conditioning
Tabata-Hand release push ups
Rest 1 minute
4 minute run or bike for distance
Rest 1 minute
Tabata-Barbell curls
Rest 1 minute
4 minute run or bike
Rest 1 minute
Tabata-Push ups
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