:30 Row Sprints for Max Meters
2 Minute Rest Between Rounds
3 x 12 DB Curls
3 x 20 Banded Tricep Extensions
3 x 10 DB Bench
3 x 10 Bent Over Barbell Row
For today, these row sprints should be max effort each time. You have a full 2 minutes to recover so push as hard as you can for each of the 30 seconds.
Enjoy the accessory work to be done at your own pace with weights of your choice.