Segment 1:
A1) Bench Press
4×10
Increase each set or
keep the same weight across

A2) Single Arm DB/KB Row
4×10 ea.

Treat A1 and A2 as a superset
Rest as needed between exercises
and between sets

Segment 2:
For Time:
50/40 Cal Row
75 Air Squats
100 Walking Lunges