Warmup:
500 m row or 400 m run
Mobility:
Dynamic stretch
B Warmup:
2 rounds with heavy KB
10 goblet squats
10 push ups with one hand on KB
10 SDHP with KB
Workout warmup:
Set up your station then:
1000 m row sprint with partner, rotate at 250 meters. Begin workout immediately after all are finished with row.
Workout:
With a partner
400 m. Run
50 Bench Press (115/75) RX+(135,95)
400 m. Run
50 SDHP (75/55)RX+ (95/65)
400 m. Run
50 Bench Press
400 m. Run
50 SDHP
400 m. Run
Partners run together, partitions reps as necessary.