Warm-up: 200m Run then 3rds of: 5 Bent-Over Barbell Row + 10sec Isometirc Hold 10 Bird Dog with 2sec hold 20 Shoulder Taps Strength: 3 sets Chin-Over-Bar Hold x 20 seconds Rest 15sec Supinated-Grip Bent-Over Barbell Row x 8 reps @3111 Rest 15sec Seated Band-Resisted Rows x 20-25 reps @ 20X1 Conditioning: 50/35 Calorie Assault...Read More