10 min Warm-Up
Stretch
Then:
2×10 Air Squat
2×8 Goblet Squat
2×10 KB Swing
2×10 Barbell Good Morning
Then:
Deadlift
2×5 @50%
2×4 @60%
Then:
6×3 @70-75%
2 min rest in between sets
Then:
5 min Row @Light-Medium Effort
Then:
4x500m Row @Hard Effort
1-1:30 min rest in between rds
Then:
Cool Down
Then:
Stretch

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