Warmup:

500 m row or 400m run

Mobility:

CS/ Dynamic stretch

B warmup:

With a partner, Tabata row for 1500 m. Row 20 sec. 10 sec to switch with partner.

Workout warmup:

5x3 DL, warmup to 75% and add weight as you can for a heavy triple. 2 min rest between sets. 

Workout:

Teams of 2
80 Cal. Row buy in
– Then –
75-50-25

Deadlift (185/125)

KB shoulder to overhead, single arm 24/16kg

Air squats

– Then –
80 Cal. Row cash out

Partition reps as necessary