Strength – Volume Bench Press 5 sets 15/12/10/8/6. These are not to failure, we want to slowly introduce back the muscle fatigue after the long break. You should have another 2-3 reps in the tank for the first 3 sets.
Conditioning – Row Intervals 5x400m row, 45s rest. Target pace should be your fastest 500m pace sustained over all 5 rows. Score is fastest time/slowest time.
Core – 4 max effort hanging L-Sit holds (90 degrees). Scaling should find the highest angle possible that you can hold for 10+ seconds.