Shoulder Press, 5 sets of 3 reps, building each set
Complete the following in Teams of 2, one person working at a time:
Run x 1000m*
Then, 10 Rounds of the following, relay-style**:
- Shoulder to Overhead (135/95) x 7
- Toe to Bar x 9
Run x 1000m
*Runs must be completed in increments of 100m (i.e. P1 runs to street and back, tags P2 who runs to the street and back, and so on – runs must start at the bottom of the steps or in the gym each time). If subbing rowing for run, must complete 150m row each time (if both partners row would be a total of 1500m rowed).
**Relay-style means P1 completes a full round, then P2 completes a full round, and so on until 10 total rounds have been completed.
Scale movements appropriately so that you can be consistent each round.