A) 3 sets:
Bent DB Wide Row x 8-10 reps @ 3111.
Rest 30 secs
Bent Reverse Fly x 8-10 reps @ 3111. Rest 30 secs
B) DB Bulgarian Split Squat:
20 mins to build to an 8RM on each leg
C) Every 90 seconds for 15 minutes (10 sets):
Goal is consistency. Work @ 80-90%.
Record fastest and slowest set.
If first 200m takes longer than 1 minute, go every 2 minutes and do 7 sets.