F!T F!X Workout

AM Workout

Row 500m
100 Push Ups on Keg (works chest)
Row 500m
100 Bent Over Rows with Keg (works back)
Row 500m

(Replace keg for a barbell if you do not have one)

PM Workout

12 Sets of the following:

4 Dips (On Power Tower)
8 Sumo Squats (75% of body weight)
12 Jumping Chin Ups

(Rest each 3 sets for 1min)