Some overall body work just to keep the hinges loose…

Total Body

Rowing Tabata

One set of 25 reps each exercise, following a 10-5-10 (fast-slow-fast) rep scheme:
Leg Press
Leg Curl
Smith Machine Bench
Smith Machine Bent Row
DB Lateral Raise
BB Bicep Curl
Overhead DB Tricep Extension
Oblique Crunch