Work in 4 sets to heavy 5 then 4×5 OHS,
before each set Row 15/12 cals at 90% pace.
No more than 30secs rest between rower and OHS sets
5 mins to warm up Deadlift then
On a 15 min clock
20 Deadlifts at 55%-70% of max DL
12 Pushups w HR
L2: Hanging Knee Raise