Warm-up: 200m Run then 3rds of:

5 Bent-Over Barbell Row + 10sec Isometirc Hold

10 Bird Dog with 2sec hold

20 Shoulder Taps

Strength: 3 sets

Chin-Over-Bar Hold x 20 seconds

Rest 15sec

Supinated-Grip Bent-Over Barbell Row x 8 reps @3111

Rest 15sec

Seated Band-Resisted Rows x 20-25 reps @ 20X1

Conditioning:

50/35 Calorie Assault Bike

50 Double-unders

1000m Run

50 Double-unders

50 Alternating V-ups