060808

Warm-up:
Jog 5 min. @ 6mph
Row 800m (time was 2:59.9)

Workout:
3 rounds.(2min. between each rounds)

Renegade Row- 45#/ 4+4 reps

KB swings- 24kg/ 25 reps

1 Arm Pushups- 5 reps

Pullups- 45#/ 5 reps and then 3 more @ bw

DB Clean & Press- 40#/ 6 reps

Cool down:

Jog 5 min. @ 6mph