Air Dyne Bike or Row for 12 minutes
Three Pin Pull:
Pull for a heavy one rep. Leave some in the tank.
Back Extension: 3x20
Squat to a 10" box Touch and go.
12x12x50
20-10-20 AirDyne sprints
20 seconds as hard as you can go
10 second recovery
20 seconds as hard as you can go
Get off the bike and recover
X 6
Between EVERY set during the weight portion of the workout, do THREE Pull ups.