Warm Up
2 rounds
2 min cardio
15 hip bridges
10 hr push ups
10 ring row
:20 Side Plank Hold R/L
then skill/warm up lift check and start working sets

Strenght (20 min)
4 supersets
Floor Press x 10 reps + Hardened ring row x 10 reps@building in weights
rest 2-3 min bwn sets

Intervals, alt time with partner full round
4 sets for both
15/12 calories row, ski or air bike OR 13/10 cal air bike
then perform 1 unbroken set of push ups/american kbs (reps must be bwn
15-25 so scale it that way) 2x swings and 2x push ups. Do same movement twice before going other. Go hard but not all out!