Strength:
6x6 Barbell row
Conditioning:
Buy in 500m row then,
5 rounds for time:
20 push ups
10 Pull ups
20 Air squats
Mod 2:
Delete pull ups. Insert Chest to bar
Delete air squats. Insert pistols. (10 each leg alternating legs. This should be consistent with the CF open)
Extras:
6 rounds of 15 second flat out on the air dyne, 45 seconds below 50%.