1.) Dynamic Warm-up, Spiderman Lunge, Inchworm, Puppy Dog (Lats), PVC pass thru's
2.) Bent Over Row
5 x 3 Increasing Weight
Between Sets: 3 x 5 Negative Pull-ups with a 5-10 Second hold
3.) "Tabata" 1 Minute Rest between each station
RKBS
Push-ups
Wall Balls 20/14#
Cal Row
Battle Ropes
