Close grip Bench Press 3 RM- hands on knurl at edge of smooth each rep paused 3 sec
At some point complete 3 x 10 KB Upright Rows https://youtu.be/ZUM43RoRiuY
then
30/20 Cal Air Bike
Bear Crawl to End of Rig and Back
250/200 m Row
Bear Crawl to End of Rig and Back
400 m Run
Bear Crawl to End of Rig and Back