Cable Rotator Cuff Pull (chest out, bent arm):
- 6.25kg x 10, 8.25kg x 10 x 2 (each side)

Cable Rotator Cuff Pull (into chest, bent arm):
- 6.25kg x 10, 8.75kg x 8 x 2 (each side)

Cable Rotator Cuff Pull (chest out, straight arm):
- 6.25kg x 7 x (each arm)

Bent Over Straight Arm Reverse Cable Fly:
- 3.75kg x 7 x 3 (each side)

Strict Toes to Bar:
- work: rest = 1:1
- 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- immediately followed by 10 kipping T2B

Row & Run Fun: (steady pace, not getting out of breath)
- 1000m Run (15km/h)
- 1000m Row (2:00/500m)
- 800m Run
- 800m Row
- 600m Run
- 600m Row
- 400m Run
- 400m Row
- 200m Run
- 200m Row

Stretch for 30mins