Warm Up:
500m Row
10 x inch worms
10 x squats
10 x lunges
10 x sprinter starts
10 x glute bridge
Main Set:
25/20/15/10/5
200m Row
front squats
deadlifts
overhead press/chest press
rows
burpees
30 sec rest
Core:
10 x side plank with arm raise
10 x oscillations
10 x ball roll outs
20 x knee to elbow