Warm-up

Strength:

3 sets

Dumbbell Bench Press x 5 reps @ 21X1
Rest 20sec
Tempo Push-Ups x 10 reps @ 1111
Rest 20sec
Banded Triceps Pushdowns x 20 reps
Rest 2min

Conditioning:

1000m Row

50 Front Racked Dumbbell Reverse Lunges 35/25

750m Run

50 Double-unders