100 Meter Row
10 x Push Ups

Repeat 5 times

10 x Bench Press – 95lbs
10 x Bench Press – 115lbs
5 x Bench Press – 145lbs
5 x Bench Press – 155lbs
5 x Bench Press – 155lbs
5 x Bench Press – 155lbs

Timed workout

250 Meter Row
100 x Single Unders (Jump Rope)
50 x Lunges (25 each leg)
30 x Step Ups (15 each leg)
30 x Dumbbell Hang Cleans
10 x Thrusters
30 x Dumbbell Hang Cleans
30 x Step Ups (15 each leg)
50 x Lunges (25 each leg)
100 x Single Unders (Jump Rope)
250 Meter Row

Total time 20:56