Mt. Dog Row: 4x8
C/S Row vs. Mini band: 4x8x50 + mini band wrapped around the bottom of the chest supported row.
Lat Finisher: 4x15
Dips vs. Mini Band wrapped around the bars and neck: 4x25
Blast Strap Curl: 4x10
BB Curl: 4x8
Skull Crushers: 4x15
Cable Push downs using the zig zag bar: 4x15
Prowler:
4x40
Then 4 suicide Prowlers = 200 yards each
Pull up totals=3654
Push Up totals=4731
Dip Totals-6433
Prowler Totals: 16,920 yards