Warm-up

Strength:

3 sets

1a) Bulgarian Split Squats @2111 x 8 each leg

1b) Strict Chin-ups @2111 x 8 reps

Conditioning:

Against a 2min Clock

250/200m Row

Max Effort Toes to Bar

Rest 2min and repeat for a total of 4 sets

Finish:

3 sets

20 Dumbbell Tate Press

20 Dumbbell Skull Crushers

20 Dumbbell Floor Press

Rest 60sec