UPPER-BODY STAYING POWER

Deploy this tri-set from Jaffrey for extra strength in the later rounds

01/ SINGLE-ARM DB ROW 3 sets of 6 reps per side

With your back flat and a dumbbell in your right hand, hinge at the hips and support your weight with your left hand on a bench (A). Row the weight up to your stomach (B), then lower slowly. Switch sides.

02/ POWER PRESS 3 sets of 8 reps per side

Stack some plates on a landmine and face it. Lean into the weight slightly and hold the end at your collarbone (A). Press the bar above you explosively (B). Lower under control. Repeat on the other side.

03/ CABLE FACE PULL 3 sets of 10 reps

Set the pulley on a cable machine to eye height. Stand tall and hold the rope with arms extended (A).

Drive your elbows back to bring the rope to your face (B). Return slowly.