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