Every 1 min for 10 mins, alternating between:
Min 1: 1 Bear Complex, 155/105 lbs
Min 2: Run, 200 m

Post Work – Part 1
Recovery Bike, Row or Jog till the clock hits 20 min.

Post Work – Part 2
For quality:
50 Banded Bicep Curls
50 Banded Tricep Extensions