Part 1. ( 20 minutes)

Shoulder Press
5 reps @ 65% of 1RM
5 reps @ 75% of 1RM
5+ reps @ 85% of 1RM
Rest as needed between sets.

Deadlift
5 reps @ 65% of 1RM
5 reps @ 75% of 1RM
5+ reps @ 85% of 1RM
Rest as needed between sets.

Part 2 .

Row 4 x 2 minutes. Max distance.

Total distance