Part A: With a partner:

Alternate 2x 400m run (max efforts)

Alternate 2x 200m run (max efforts)

Alternate2x 100m run (max efforts)

Rest 10 mins

Alternate 2x 400m row (max efforts)

Alternate 2x300m row (max efforts)

Alternate 2x 200m row ( max efforts)

Part B:

Find 5-rep max bench press