Warm-up

Strength:

5 sets 

1a) Tempo Bench Press x 4-4-3-3-3 @32X1

1b) Strict Supinated Grip Chest to Bar or Rack Row Pull-ups x 6 reps

Conditioning:

50/35 Calorie Assault Bike

Then,

30 Toes to Bar/Hanging Knee Raises

100m Run

20 Toes to Bar

200m Run

10 Toes to Bar

300m Run