Strength:

6x(1-6) Pull-up Ladder

How to do this (ideally):

1rep, 5sec rest,

2reps, 10sec rest,

3reps, 10sec rest,

4reps, 15sec rest,

5reps, 20sec rest,

6reps, 60sec-90sec rest before next round, 6 rounds total.

Conditioning:

3 Rounds

Row 500m

21 Burpees

Run 400m