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
12 back rack reverse lunge (alternating legs every rep)
8-10/side one arm supported DB row
Rest 2min

B) On the minute for 9min
1. 8 bench press @60-70%
2. 10-12 straight arm banded pull-down
3. Rest

C) Hip extension hold TABATA
8 rounds: 20s work / 10s rest