Buy in:getREADY! Mobilize shoulders and hips. Progressively load your bar to prepare for the workout.
Alternate between Bench Press and Pendlay Row (click to see an instructional video) 10 sets of 10 reps each. Use 60-70% of 1RM. In the case of the rowing movement, use the weight you would use for RDL's. An educated guess is fine. If you fail to get to 10 reps prior to the midway point of the workout, take some weight off. If you struggle late, simply continue at the same weight and keep shooting for as many reps as possible.
Minute 0: 10 reps Bench
Minute 1: 10 reps Pendlay Row
Minute 2: Bench
Minute 3: Pendlay Row
and so on. Last set of Pendlay Rows begins at minute 19.