A1. Back Squats “+”: 5 x 6-8
A2. Close Parallel-Grip Chin-ups: 5 x 6-8

Row or AirDyne 2 mins at 80% – this is just to get people into the groove of rowing or Airdying

7 rounds on AirDyne or Rower:
15 sec work (SPRINT)
2.5 minutes rest

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