20 cal row
10 thrusters 115/80
-leave as is
-if needed, reduce the row to 15 calories
-thrusters, reduce the weight if needed, maybe to 65
-reduce the calories to 15, if needed to switch out the movement you can do 15 cal on the assault bike or run/walk 200m.
-thrusters can be done with dumbbells instead of a barbell, squat to a comfortable depth and keep the overall same movement of a thruster. Weight-25lb DBs
**Always scale the weight to your comfort level, weights listed are just recommendations.