Rower

1500 meters | 1 Set

Go as fast as possible

1a. Pull ups

max reps or minimum of 10 | 5 Sets

Get full range of motion.

1b. Static Plate Hold

1 minute | 5 Sets

Use 25 or 35lb plate and keep your elbows in.  Hold plate with a 90 degree bend in your elbows.

1c. Decline Push Ups

Max reps | 5 Sets

With your feet on a bench rep out as many as possible.  Make sure your head is always in front of your hands

1d. Chin ups

max reps | 5 Sets

Get a full range of motion

1e. Static Plate Hold

1 minute | 5 Sets

Use 25 or 35lb plate and keep your elbows in.  Hold plate with a 90 degree bend in your elbows.

1f. Decline Push Ups

Max reps | 5 Sets

With your feet on a bench rep out as many as possible.  Make sure your head is always in front of your hands

2a. Plank Twists

1 minute | 5 sets

Twist hips right to left.  Keep a tight core by squeezing your abs and obliques

2b. Body Saw

10-12 reps | 5 sets

Don’t sag your hips and try to extend as far back as possible