Warm up

A) 4-6min easy erg

B) Warm up sets for reverse lunge & bench press
(for example: 3x 6-8)

Workout

A) 3 rounds
14 back rack reverse lunge
8-10/side one arm supported DB row
Rest 2min

B) On the minute for 9min
1. 6 bench press @65-75%
2. 10-12 DB hammer curl
3. Rest

C) 3 rounds
12-15 DB pull over
30-40s front support hod
1min rest