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%