3 sets:

10 db push press

Row 60 sec @ 90%

rest walk 60 sec

+

3 sets:

10 db deadlifts

Row 60 sec @ 90%

rest walk 60 sec

+

3 sets:

10 db front squat

Row 60 sec @ 90%

rest walk 60 sec

 

– use db’s to ensure all reps are solid and moderately tough per set, add/subtract weight as needed, partner with whoever you need to share DBs with

– ensure ALL ROW SETS are same distance/pace/RPE

– less knee bend on DL, full depth on squat, use hips on push press