Warm up
1:00 row (bike, treadmill variation low intensity)
3 rounds
10 m toe walks
10 m duck walks
1:00 row (bike, treadmill variation moderate intensity)
3 rounds
10 m side lunge
10 m soldier kicks
1:00 row (bike, treadmill variation moderate intensity)
3 rounds
3 inchworms
12 sea turtles
1:00 row (bike, treadmill variation high intensity)
3 rounds
15 db press (light)
25 m bear crawl (:45 high plank/ variation)
Workout
3:00 row (bike, treadmill variation moderate to high intensity)
5 rounds
12 DB overhead tricep extension
12 barbell bench press (moderate to moderate/light)
3:00 row (bike, treadmill variation moderate to high intensity)
4 rounds
12 DB skull crushers
12 db incline bench press
3:00 row (bike, treadmill variation moderate to high intensity)
4 rounds
15 cable tricep push downs
15 tricep dips (on box or bench)
3:00 row (bike, treadmill variation moderate to high intensity)
3 rounds
12 cable overhead tricep pushdown
5 - 12 push ups (pick a number based on your level