Warm Up
2 rounds
2 min cardio
20 shoulder taps + 5 hr push ups
10+10 single arm db row
10 goblet squats
:30 side plank hold R/L

Strenght
4 sets
Tempo Bench Press x 8 reps (41X1) 4 sec down, 1 sec pause, up, 1s reset
rest 1 min
Tempo Double db/kb row x 8-12reps (20X2) 2 sec down, no pause, up, 2 sec at top)
rest 2 min

Str&Condition
3 sets of each piece
30-40m sandbag bear hug carrying
:30-40sec fast ski erg
8 weighted box step overs
work rest 1:1 or alt time with partner