Warm Up: 20 double unders DB seated strict press x 8 reps 20 skaters DB rows x 8 reps 20 mountain climbers DB bicep curls x 8 reps

Primer: 5 x piked position push ups from the ground (working towards HSPU) 10 x wall slides

Incline T Raises x 10 reps (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front)

Skill: Bench Press 5 sets of 3 reps Build load starting at 60%

WOD: Partner Row 20 rounds 1:00 on/ :10 transition Max meters rowed as a team Partner A rows the odd minutes Partner B rows the even minutes