With a two person team, and a 45 minute time cap both partners alternate and do the following:

1) 4 x 100m row and 4 x 10 db Tate's press 25/15

2) 4 x 200m row and 4 x 10 bb skull crushers 55/35

3) 4 x 300m row and 4 x 10 modified Dick's press 55/35

4) 4 x 200m row and 4 x 10 hand release push ups

5) 4 x 100m row and 4 x 10 2 hand OH single db tricep extension 45/25