#Glickfitwod 10/27/16
1)Four rounds
Bench Press x 6-8 reps @ bodyweight
Rest 45 seconds
Plank from Elbows x 45-60 seconds
Rest 45 seconds
Ring Rows x 8-10 reps 1 second hold
Rest 45 seconds

3 rounds
Slight incline DB bench 10-12
Rest 60 seconds
Supinated machine row 10-12
Rest 60 seconds

3 rounds
Banded machine press 12-15
Rest 60 seconds
Neutral grip hammer row 12-15
Rest 60 seconds

3 rounds
Cable fly 12-15
Rest 60 seconds
Mag grip neutral pull down 12-15
Rest 60 seconds

3 rounds Conditioning
For time:
Row 500Meters
10 Bench Press @ 225

Then 100 KB Russian twists.