Warm-up/Mobility:
Coaches Choice, 10min
Strength:
1) Bench Press, 4×8 @ 60%-65%
Warm-up with 2×4 first
2a) Pull-overs 3×10,
2b) Straight Bar Curl, 3×25
15#-45#, this is not for body building purposes, but for re/pre-hab
Conditioning:
3 Rounds
3:00min Max Calorie Row, 80%-90% intensity (or Airdyne or Ski Erg)
3:00min Rest
Goal is to meet or beat each effort