10 min Warm-Up

Then:

Stretch

Then:

3×10 Pull-Up

3×10 Push-Up

1 min rest in between sets

Then:
4×10 Bent Row
4×10 Barbell or DB Curl
4×10 Front Delt Raise
4×10 Lateral Raise
4×10 Skull Crushers

1 min rest in between sets

Then:

8x 20sec hard /10 sec rest Bulgarian Split Squat (no weight switch feet every round)

1 min rest

8x 20sec hard /10 sec rest SkiErg

1 min rest

8x 20sec hard /10 sec rest Step-Up

1 min rest

8x 20sec hard /10 sec rest Row

Then:

3-5 min Cool Down

Then:

Stretch

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