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A1. Dumbbell bent over rows 8-10x3, rest 1 minute
10, 10, 10 with 15# DBs

A2. Dumbbell bench 8-10x3, rest 1:30
10, 10, 10 with 15# DBs

B1. Plank, 30 sec x 3, rest :20sec
B2. Weighted Russian twist, 14 alt x 3, rest 1 min

Did this

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7-1
Push ups
Box jumps
Bike for cals
then:
Row 1k

Pushup breakdown
Round 1: 3, 2, 2
Round 2: 3, 2, 1
Round 3: 2, 2, 1
Round 4: 2, 2
Round 5: 2, 1
Round 6: 2
Round 7: 1

Rowed 1k at 4:42. Felt like garbage

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stretches