Rowing aerobic base

Banded pull aparts

10 min EMOM

Min 1: run 150m

Min 2: kettlebell thrusters

10-8-6-4-2

kettlebell thruster ladder

(2x16, 20, 24, 28, 32kg bells) increasing load, decreasing reps

-

all sets done max rep with leaving 3 RIR

Back squat

3 sets @ 65% of 1RM

Bench press

3 sets @ 65% of 1RM

3 sets of bent over barbell row

@ 65% of 10 RM

3 sets of dumbbell lateral raises

@ 65% of 10RM

-

30 second FLR +

30 sec rest +

30 second side plank +

30 sec rest +

30 second side plank (alt) +

30 sec rest +

30 second push ups +

30 seconds rest

3 rounds