Plank For Time - 1 min
10 Deadlift
10 Bench - Bench Press or Dumbbell Bench Press
Row 500m - Go hard

Complete three rounds.

Notes: Plank For Time - hold body in plank position on toes and elbows (try for a full minute). Deadlift - if you cannot use the 45lb universal bar (or more), then use a dumbbell between your feet, grab with both hands. Row 500m - if your gym does not have a rowing machine use some other type of cardio device for 2 - 3 minutes (although they pale in comparison).