Buy In: High five a trainer, remove sleeves. Turf work 20 meters: high knees, low knees, side shuffle each side, bear crawls, crab walks. 20 reps hollow rock (please note, this is not the same as hollow body crunches), band pull aparts, band face pulls and band "no-money" drill. Band shoulder mobility as needed. Prepare to bench.
5 sets of 3 reps at heavy percent.
3 sets of 500 meters row. Rest as needed.