0:00 - 5:00
Buy-in: 100 partner wall ball sit ups 20/14 (alternating)
(If you finish before 5 minutes you can start on your team bench presses)

5:00 - 20:00 Back & Bi's
1st 50 reps: db row 30/15 (each arm)
1st 50 reps: db curls 15/5 (each arm)
2nd 50 reps: db row 40/20
2nd 50 reps: db curl 20/10
3rd 50 reps: db row 50/25
3rd 50 reps: db curl 25/15
4th 50 reps: db row 55/30
4th 50 reps: db curl 30/20
Any remaining time: db row 60/35
or db curl 35/25