General Warm Up 10 Min Row, Bike or Ski @ moderate pace

Then:

25 Air Squat

25 Stiff Leg Deadlift @ 53 kg KB

25 Banded Goodmorning

Then:

25 Pull Up

25 Push Up

Break reps down as needed

Then:

Dumbbell Bench Press 30 Seconds @ 50 % 1 RM

Sit up

Dumbbell Strict Press 30 seconds @ 50 % 1 RM

Rest 30 seconds

10 Rounds

(Use two different weights for the bench and for the strict press)

Then:

8/8 Tempo Bent Over Row 1 Arm @ Heavy

+

12 v grip T bar Row @ Heavy

5 Rounds

Then:

100 Rep Leg Raises

Break Reps up As Needed