30 SECONDS
Easy Bike
Push-up Plank Hold (On Hands)
Active Spidermans 
Banded Pass Throughs 

Moderate Bike
Hollow Hold 
Inchworm to Push-up 
Banded Pull Aparts

Faster Bike
Alternating Bird Dogs 
Push-up to Down Dog 
Banded Press Downs 

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations 
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Banded 3-Way Shoulder: 30 Seconds Each Direction

Strict Pull-Ups:
1. BBQ
2. Move Prep

Push-Ups:
1. BBQ

Bench Press:
1. Lower Body
2. Move Prep

ROW CONDITIONING:
3 x 40/27 Calorie Row
    Rest 1:30 Between
3 x 30/21 Calorie Row
    Rest 1:30 Between
3 x 18/15 Calorie Row
    Rest 1:30 Between