Strength:
1. Pendlay Row 4x8 Pendlay Row
2. 30-45 Degree Chest Supported DB Row (use 2 dumbells) 4x8 Incline DB Row
2a. wide grip pull up ME or Banded Pull-up
Conditioning:
800m Run
21 Deadlifts (185/135)
21 Pull ups
400m Run
15 Deadlifts
15 Pull Ups
200m Run
9 Deadlifts
9 Pull ups