Stephan Contratti

Looks like a very boring workout, however the apparent can change if you realy try to challenge you!

A: Warmup

rowing skills for warm up
banded shoulder prep.

B: Rowing HIIT

5 rounds for max calories of:
Row 45 seconds, rest 15 seconds
Row 30 seconds, rest 30 seconds
Row 15 seconds, rest 45 seconds

Choose your pace wisely, so that you reach your max amount of cal in the third round.
C: DB Bench press

5 sets / start every 3 minutes, with a partner

Set 1: alternating arm bench press, total of 20 reps (10 per arm)
Set 2: synchronic alternating arm bench press, total of 20 reps
Set 3: regular DB bench presses, 15-20 reps
Set 4: low incline DB bench presses, 15-20 reps
Set 5: high incline DB bench presses, 15-20 reps

use a challenging weight for every set!
for incline and high incline put plates under one side of the bench!