With One Barbell at a light weight perform the following:
10 Strict presses
20 Push Presses
25 Front Squats
30 Push Jerks
35 Back Squats
Then Row 250m at an aggressive Pace. (hard pulls, low stroke rate)
3-5 Rounds of:
A. 500m Row (1K bike)
B. 15 reps, Bench Press (***Do not go so heavy that you need a spotter.)
Alternate between A & B. Resting as needed between Rounds. Note***Rest should be 2-3 minutes at most.
Odd Rounds will reflect Row/ride time.
Even Rounds will reflect BP time and weight.