Body Work:

Back

1) Smith Machine Bent Over row: 3 x 8-10

2) Inverted Barbell row: 3 x 8-10

Rest as needed

3) Seated Machine row: 3 x 8-10

4) TRX Row: 3 x 8-10

Rest as needed

5) Machine Lat pull down: 3 x 8-10

6) Pull-ups: 3 x 8-10

Rest as needed

Finisher:

Every Minute on the Minute for 15:00

Minute 1: 30 Second battle ropes

Minute 2: 12 Toes to Bar

Minute 3: 15 Burpees