Warm-Up 3 Rounds Row 200m 10 PVC Pass Throughs 15 Push-Ups Strength 10 sets 5 Push-Press 10 DB Lateral Raises (T) 5 Bent Over Rows (Bar) Conditioning For Time 50 Cal RE Bike 50 Cal Row 50 Front Squats 95/65 50 Cal Row 50 Cal RE Bike