Warm-up
Strength:
Part 1
Every 90sec x 4 sets each
1- Dumbbell Bench Press x 15 reps
2- Strict Pull-ups x 8-10 reps
Part 2
Every 90sec x 4 sets each
1- Dumbbell Bulgarian Split Squats x 6 each leg Rest 20sec between legs
2- 30sec Elbow Plank to Push-up Transitions + 30sec Plank Hold
Conditioning:
1000m Row
This is a benchmark row.
Set the monitor for a single distance interval so that you get a hard stop right at the 100m mark.