Warm up:
10min row (easy pace)
3x5 wall squats
4x10 lunges forwards and backwards w weight
Workout:
10x30sec row 150/130m+
90sec rest (complete 10 swings and 10 squats)
Then
5x30sec row 150/130m+
90sec rest (complete 5 pull ups and 10 push ups)
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