Bend Intense + Single Leg(Eccentric)/Upper Body Push Cond + Row Sprints
A. Sumo Deadlift @ 30×1, 6-8 reps x 3 sets, rest 2 minutes between sets.
B1. DB Split Lunges @ 20×1, 6-8 reps x 3 sets, rest 1 minute.
B2. Single Arm DB Strict Press @ 20×1, 6-8 reps(alternate) x 3 sets, rest 1 minute.
C. Row 250 meters + 15 Kettlebell Swings @ moderate weight, rest 2 minutes x 5 sets.