Skill-work:
Back accessory work
3 Rounds
12 Heavy Bent Over Barbell Rows
12 Bent over Rear Delt flys
45 Sec GHD Plank Hold
Conditioning:
For Time:
800 M Run
5 Rounds of Cindy
600 M Run
4 Rounds of Cindy
400 M Run
3 Rounds of Cindy
200 M Run
2 Rounds of Cindy
100 M Run
1 Round of Cindy