10-1 Ladder
Row (Meters x100)
3x Push Ups
10-1
Pull Ups
2x Dips
2x Push Ups
4x
15 Flys (3@2x35#, 1@2x40#)
10 Shrugs (3@2x90#, 1@2x95#) +10 Second hold at top
2x
Bicep Curls (1@2x35#, 1@2x40#)
The Row ladder was brutal. Took about 40 minutes to complete. New rower, extra resistance,
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