Concept II Row: 17 minutes Cat/Camel: 10 reps Bird Dog: 10 reps each side Fire Hydrant Knee Circles: 10 reps each side Bench: Set spot rails to the bar will rest about three inches above your chest Work up in small increments Find your heaviest six reps. Cut the weight and do 3x10@55% regular bench pressing C/S Row: 3x10 Dips: 3x10 DB Lateral Raise: 3x10 Skull Crushers: 3x10 Curls: 3x10 Bike Ride Commute: 20 minutes Sprint I: 10x10 yards @50% Sprint II 5x100 yards @ 80-90%
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