Tabata training; seated row, 19kg

5x Kettlebell complex:
- 30m Walking swing (12kg)
- 10x Goblet squat (20kg)
- 10x each arm, Deadlift (20kg)

3x
Straight arm dumbbell plank row (4kg db, 10x each arm)

3x
10x Med ball shoulder pass (6kg)

3x
- 10x plate swing (2x 5kg barbell plates)
- 10x overhead squat (10kg barbell plate)
- 10x barbell bench press (10kg)

3x
Pallof band press (red band, 10x left, 10x right)