10min airdyne easy
3x10 banded lateral fly +10 banded delt fly
5x10 +30sec hold over head funky behind neck press @ 2x 36lb KB (red bands)
5x10 snatch grip tempo bent row @ 105lbs
row 500m @ 2:00 min pace
rest 2min +5pushups
10 rounds lower pace 1 sec each round + 5 push ups
Notes: This is a different style of an old workout that I repeat a few times a year. For a longer harder version of it just take 2 seconds off each round and then go until failure. I made an easier version to aid in building base hence the easy pace. It is still 40min of work and limited by the pushups.