Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout Warmup:

Take 10 minutes to warmup to your workout weights

Workout:

With a partner, partition reps as necessary. One partner works at a time.

1000 m row

100 KB SDHP, 32/24kg

100 Bench Press, 115/75, if you can bench more than 225/155 then do 135.95, if you can bench more than 275/195 then do 165/115

100 back squats, 135/95. Racks OK.

100 box jumps

1000m row