Workout of the Day for Thursday 10/30/14

Rest Day or Open Gym Workout (work with a partner!)

Strength
Three Sets of:
Close Grip Bench Press 8-10 reps (less than shoulder width grip)
90 seconds rest
Barbell Underhand Bent-Over Row 6-8 reps
90 seconds rest

How to perform the underhand bent over row: https://www.youtube.com/watch?v=ZrMBadI5ibI

Conditioning
Four sets of:
Against a 4-minute running clock, complete:
500 Meter Row
400 Meter Run
Push-Ups x Max Reps
*Rest 4 minutes between sets