10 HSPU
20 Back Ext w/OH Raise (10#)
20 Hanging Knee Raises to Straight Leg
x 2 rounds
15 Bar Dips
15 Back Ext w/OH Raise (10#)
15 Hanging Knee raises to Straight Leg
x 2 rounds

10min. Versaclimber (1000feet)

+ 10000m on Concept 2 Rower (Sprint last 1000m)
total time: 46:23.5 Avg split 2:19