Warm-up:

200m Run then 3rds of:

Tempo Push-up @1111 x 3

Single Arm Lungster x 3 each

Birddog x 8 Slow

Strength:

4 sets

1-1-2 Dumbbell Bench Press x 8-10 reps

Rest 30sec

Front Rack Dumbbell Walking Lunges x 20 steps

Rest 30sec

Wall Walk x 3 reps

Rest 2min

Conditioning:

2 person team.

1 person working at time.

Split reps evenly, but partition anyway and complete in any order.

100 Calorie Row

50 Dumbbell Front Squats

50 Lateral Burpees Over the Erg