400M row

3 slow rounds

10 pushups

10 lateral plate raises

10 front plate raises

10 bent over plate raises

*done with two 5lbs/2.5lbs


1 min chest

1 min box stretch



Bench press 185M/95F

KBS 53M/35F


*Partner 1 will complete round of 10 then partner two completes round of 10. Both partners will complete all reps.


200M walk

Repeat stretches