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