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.