8 sets – builiding each 3 Bench Press w/ pause on chest each rep

 8 pendlay rows – 5 sec. hold on chest last rep

then

Row 1000 Meters
10 Dumbbell Burpee Box Step-Ups (20″)

15 Strict Pull-Ups

50 Kettlebell Swings

  then

1 mile on assult bike

10 Dumbbell Burpee Box Step-Ups (20″)

15 Strict Pull-Ups

50 Kettlebell Swings