Option 1 Upper Body Strength + Intervals

A) Pull Up
- 3 x 6-8

*Rest 2min Between Sets
*Use rubber band if needed.
*Add weight if bodyweight is too easy

B) Barbell Strict Press
- 4 x 8 (1-2 RIR)

*3sec controlled eccentric phase
*Rest 2min Between Sets

C) Dumbell/Barbell Row
- 4 x 10 Bent over row

*Rest 2min Between Sets

D) 1-Arm DB Bench Press
- 10/10 1-Arm DB Bench Press

E) Rowing Intervals

10 Rounds Of:
- 1min Easy Row + 30sec Hard effort