Warm up
4 rounds of each exercise :20 work :10 rest, then go to the next exercise
- straight arm lat pulldown
- bike (light instead of total rest)
- row (light instead of total rest)
- bench press (light)
- elliptical (light instead of total rest)
- lat pulldown (light)
- hand release push up
- DB bent over row (light) {20:00}
Workout
4 rounds :30 work :30 rest
- hanging leg lifts
- underhand straight arm pull down + db shoulder press w/neutral grip
:::no rest between sets, do db press instead:::
- row
- bench press (moderate weight)
- lat pulldown (moderate to heavy weight)
- hand release push up (max reps)
- 1 arm bent over row 10-12 reps, switch at 30 seconds
:::no rest between sets, do bentover row on the other side instead:::
{52:00}
Conditioning
3:00 assault bike (max distance) {57:00}