Bench Press - 10-10-10-10-10
Three minute stations - whatever time is left from the completed work, rest/transition to the next station
Station 1 - 500m/400m row
Station 2 - 60s forearm plank, 30 weighted lunges (plate overhead, 45/25)
Station 3 - 30/20 calorie bike
Station 4 - 60s farmer hold (two heavy KBS), 30 weighted lunges (plate overhead, 45/25)