WOD:
T-Bar Row 8 x 3.
Pullover 1 x 50.
Seated Rear Delts 12, 10, 8, 8.
Pull-ups 50 reps.
5 rounds of conditioning heavy jump rope 60 seconds, Run, Sprawls mixed with 5 sets of weighted sit ups.
Done in 45 minutes.

45 years old and 198 pounds.