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A. Bench press – Work up to a heavy set of 3.

B. Working with a partner, do the following:

(Partner A/Partner B)

75 air squats / Double-unders or single skips

60 situps / scapular push-up hold (active shoulders)

6 laps farmer carry (2×55/35) / shuttle run

(Do all three pairings, then switch roles, i.e. Partner A does air squats, situps, farmer carry, then skipping, scap push-up hold, shuttle run.)

THEN: 4 laps each of partner carry.