STRENGTH Four sets of: Supine Ring Rows x 12-15 reps Bench Press x 3-5 reps CONDITIONING Stations 2 Rounds 2.5 min each 1- Row x 600m/500m 2- Doubleunders x 100 reps 3- GHD Sit ups x 20 reps + Dynamic Push Ups x 20 reps 2.5 minute rest between rounds