General Warm Up

10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)

Then:

7 Way Barbell Complex

7 Deadlift + 7 Bent Over Row + 7 Hang Clean + 7 Front Squat + 7 Push Press + 7 Back Squat + 7 Push-Up

Start with just the bar, and go up in weight each round.

3 Sets

Then:

3 Strict Press

3 Push-Up  (Modification: Incline Push-Up)

3 Pull- UP  (Modification: Negative Pull-Up or Plank Pull)

Every Minute On The Minute

Set a timer for one minute for a total of 8 Rounds.  Every time the timer goes off do three reps of each movement.  Do this for 8 minutes.

Then:

8 Reps Seated Alternating Shoulder Press @ 2 x 15-30 lb dumbbells

4 Sets

Then:

8 Reps Bent Over Row @ 65-95 lbs barbell or 2x 25-45 lb dumbbells

4 Sets

Then:

8 Reps Dumbbell Bench Press @ 2 x 15-25 lb dumbbells

4 Sets

Then:

10 Ball Pass through  (Lay on back and hold medicine ball in hands.  Pass the ball to the feet and touch the ball to the floor.  Then bring the ball back to the hands and touch the ball to the floor with the hands.  The legs or hands without the ball still descend as if the ball was there, aiming to touch the ball to the floor, while not touching the limbs to the floor.)

10 Tricep Extentions behind the head @ 10-25 lb dumbbell

10 Bicep Curl 2 x 10-20 lb dumbbell

3 Rounds

Then:

Cool Down

10 Min Row @ <2:30/500 m Pace (2,000 m in 10 min)