Str: Bent Barbell Rows – 3×3, 2×3, 1×3 (increasing weight each set)

Conditioning: “I love me some TABATA”

5 rounds of TABATA push-ups (20 sec max push-ups, 10 sec rest)

5 rounds of TABATA sit-ups (20 sec max butterfly sit-ups, 10 sec “L-sit holds”-paralletes)

5 rounds of TABATA pull-ups (20 sec max pull-ups, 10 rest w/ chin over the bar)