Part A
0-10min
3 rounds
500/400m row
20 GHD GP - parallel ROM, OP - Alternating one hand to floor, CP - 2 hands to floor
10-15min
2 rounds
15 Bench press GP - 115/75, OP - 135/95, CP - 155/105
Air squats GP - 40, OP - 50, CP - 60
15-20min
2 rounds
2 rope climbs GP/OP - 15/12ft, CP - 12ft legless
Ab mat sit ups GP - 40, OP - 50, CP - 60
Part B
B1. Side plank rotations- 3 x 10/arm
B2. Strict TTB 3 x 6
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