10 min Warm-Up
Stretch
Then:
3×10 Dislocate
3×10 Push-Up
3×10 Air Squat
Then:
3×12-15 Barbell Strict Press
1 min rest in between sets
Then:
3×12-15 Bent Over Row
1 min rest in between sets
Then:
3×12-15 KB Swing
1 min rest in between sets
Then:
3×10 Goblet Squat
1 min rest in between sets
Then:
5 min Row @Moderate Pace
Then:
3×1,000m Row @ Hard Pace
3 min rest in between rds
Then:
Cool Down
Then:
5-100x AB Work of Your Choice
Then:
Stretch

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