4 x 8L, 8R @ as heavy as possible
Rest as needed between sets. If a set requires interruption adjust one interval down and re-do it uninterrupted. When scheme is listed as “4 x 8L, 8R″, it always refers to “Sets” x “Reps”.
Then, 8 rounds of:
6 Ab wheel roll-outs (Or, if position breaks, 8 360 sit-up)
4 Bodyweight row (Overhand, underhand, or mixed grip)
2 Chin-up
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Airdyne @ 100%
Though output may change, effort should remain at 100% in each and every round. Each and every drop of over 15RPM = 1 x :45 sec. bar hang completed at the end.
or:
Make up a conditioning piece from earlier in the week.
Pick something you need, not simply something you like.