Workout Sequence

Strength
Bent Over DB Rows + Fat Grips
85lbs x4x10

Conditioning
Chipper For Time
500 m Row
50 Box Jumps 20"
50 Pushups
50 Situps
50 Jumping Pullups
50 GHD Hip Extension
50 Ring Dips
50 KB Windmills

time 18min