An amateur built the ark, professionals built the Titanic
Training:
Run: 3 miles Fartlek
Cycle: Commute
DB Row: 4x12
Lat Pulldown: 4x12
Low Cable Row: 4x12
Straight Arm Pulldown: 4x12
Barbell Curl: 4x10
Hammer Curl: 4x10
Concentration Curl: 4x10
BOSU Sit-up: 125
Ab Wheel: 3x12
Cycle: Commute