12 Weighted PERFECT Push Up
12 Barbell Bent Over Row (Supinated Grip)
*If you're unable to perform 12 perfect push-ups, don't add weight.
Advanced Athletes: 10 Rope Climbs For Time
:40 Each Movement x 4 Rounds (Alternating Through All 3 Movements)
*Make sure that while doing the v-sit, you on on your butt and not your lower back. Knees locked with arms extended straight forward