4 Sets of:
10 DB Bench Press
10 Single Arm DB Rows (10 each)
*Rest 30-60 seconds between sets
14 minute AMRAP
14 Burpees Over Your Partner
14 Partner Wallballs 20/14
14 Partner MB Sit-up Toss
*Partner not doing the Burpees is holding a Plank.
Rest 2 Minutes then…
4 Minute Max Effort Buddy Carries.
*The length of the rig = 1 rep.