Get your row done as quick as you can so you are breathing heavy when you start your deadlifts. Essentially this is a short training so make sure your execution of the few exercises is perfect. 250 Row 10 Deadlift 10 Shoulder Press 30 Prison Squats 45sec Side Plank 45sec Side Plank Carry out the above exercises back to back, rest 2 minutes, this is 1 round. Complete 4 rounds [wpdm_file id=105]