Elliptical thingy for a mile, and rowed for a mile.
3 rounds
Hang Cleans, 135#, 8, 6, 4
Chin ups, 5,5,5
Assisted pull ups, 10, 10, 10
3 rounds
Roll outs, 5
Standing Cable Crunches, 20, 20, 20
Good Mornings, 135#, 8, 8, 8
3 rounds
rear lateral raises, 30#, 8, 8, 8
internal rotations, 5#, 8,8,8
Stair-master 1 mile
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