10 min Warm-Up
Then:
Stretch
Then:
DB complex
4 sets
6x Bent Row +
6x Curl +
6x Push Press +
6x Pull-Up +
6x Dip
1 min rest in between sets
Then:
10 sets
10m DB Bear Crawl +
5x Bar Row +
10m DB Bear Crawl +
5x Bar Row
45 sec rest in between sets
Then:
10x 100m Row or SkiERG Sprints (Shoot for 18 – 23 sec)
Then:
Cool Down
Then:
Stretch

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