SIngle Arm KB Push Press: 4×7 ea arm
Bench Press w/5″ sec pause at bottom
5×5 Pull ups w/3sec static hold at top for each rep 4×7
Single arm KB or DB Overhead Squat 5×3 ea arm
Row Medley for cumulative meters
10 intervals at 1:30 (partners keeps switching at 1:00 with the 30 sec for exchange). While not rowing, the partner ‘rests’ by doing wall sits for 1 minute.
Odd man does same just with out partner and doubles meters