Warm Up: 5 Rounds (Constant Movement)
10x Push Up + 10x Ring Rows + 10x Air Squat + 10x Banded Upright Row + 300m Row

Strength:
Bench Incline 4x10
Front Raise 4x12
Upright Row 4x8

Conditioning:
10RFT - 2min AAB 62rpm(+) + 400m Run