Warm up 3x

100 m run

200 m Row 

10 Spider-Man push ups 

10 lunges


Bench Press

3 x 3 reps @ (80%)

*Try to move the bar with some speed here for these 3 sets! These are to warm up for the workout but also to get some moderately heavy work in for the day!


In teams of two, complete two rounds for time of:

1600  Meter Run or (2000 m Row)(together)

80 KBS (53/35)

80 Push-Ups


Partition the repetitions between partners however you’d like.

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