Originally Posted by pointer

Warmup:
2 rounds
Row 250m
10 pushups
10 air squats



That's a good warmup. Modified it and did:

10 rounds
Row 200M
15 push-ups
15 air squats

Weights: Chest and back evolution-light on the weights
30 minute treadmill. Kept HR in the 130-140 range

laissez les bons temps rouler