Strength & Skill
1 – 5 x 5 Strict Press – rest :90

2A – 3 x 12 Bent Over Supinated BB row – rest :90
2B – 3 x 15 Reverse Flys (Light) – rest :90

Conditioning
Complete the following with a partner:

500m Row
30 C2B Pull Ups

(Partner A completes the couplet, then partner B completes the same couplet)

Then:

20 Sh2OH (115/75)
20 T2B
20 HSPU

(Partner A completes the couplet, then partner B completes the same couplet)

Then: 2k Row

(Switch every 250m)