5 sets
15/12 calories of rowing
15m farmers hold lunge walk steps @12.5-15/20-22.5kg's
4-5 bar mu or 8-10 C2B Pull ups
rest 2 min bwn sets.
Keep row Fast, steady pace on lunges, maybe drop db for short "grip break" on half way when turning around. Try to go unbroken on gymnastic movement. time target 2,5 min, cap 3,5 min.