D.
Four sets for max reps of:
45 seconds of Alternating Reverse Lunges (185/125 lb – back rack)
Rest 45 seconds
45 seconds of Supinated-Grip Strict Pull-Ups
Rest 45 seconds

**OPTIONAL CONDITIONING WORK
If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work…preferably 3-4 hours prior to or after today’s primary work.

Three sets of:
Row 1500 Meters @ 80% of your 500m pace
Rest 4-6 minutes