Strength Training:
Rows with Push Ups (every 3:00):
- Chest Supported Rows: 57 x13, 87 x12, 117 x11, 147 x10, 177 x9, 207 x 5x8
- Push Ups: 10x10
High Pull with Push Ups (every 3:00):
- Landmine High Pulls: 55.25 x 4x10
- Push Ups: 4x10
Pull Ups with Push Ups (every 3:00):
- Banded Pull Ups: 3x12 (black band at bench press height)
- Push Ups: 3x10
Biceps with Push Ups (every 3:00):
- Spider Curls: 81 x 3x12
- Push Ups: 3x10
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