500 m row or 400 m run
Take 10 minutes to warmup to your workout weights
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