Warm up: Tabata Squats Pull ups DB Shoulder press Strength: Bench press (30-50Kg/ 70-100Kg) 7-7-8-8-9-9-8-8-7-7-max. Workout: 1 round
Row 500m
100x Squats (air squats/bar)
Row 400m
75x push-press (empty bar/30kg)
Row 300m
50x Pull-ups (Kipping/resistance band/strict)
Row 200m
25x Burpees Postworkout: 4 Rounds of 15 reps of Toes to bar