500m row/jog

3 rounds of
5 ploy push up
5 ring row
10 banded dead bug
10 BB bench press

Bench Press
5x5@80% of 1RM
2-3m rest b/w

spend good amount of time doing warm up sets of:
15, 13, 11 and 9
If you're working out outside so keep rest fairly short. Think about this session as a bodybuilding like pump.