10 minute Row @ Easy Pace

Then:
Work Up to Bench Press 1RM

Then:
5x3 Bench Press @ 80% 1RM
Rest 3 min between sets

Then:
Pull-up Ladder:
1st minute do Pull-up
2nd min do 2 Pull-ups
3rd min do 3 Pull-ups
Etc, until you cannot do required number anymore

Then focus on core:

3 x plank for 1 min

3 x side plank for 1 min each side

Woodchop 3 x 12/12

Enjoy

OC