2-3 Sets, For Quality1:00 Row (15sec Arms Only, 15sec Body + Arms, 15sec Legs and Body, 15 sec Full Stroke)6/6 Half Kneeling KB Windmill2 Wall Walks + :10sec Nose to Wall Hold6/6 Single Arm Ring Rows10 ring push ups Bench PressEvery 2:30 minutes, 5 Sets3 Reps @ 80-85%3 Reps @ 80-85%2 Reps @ 85%+2 Reps...Read More
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