A1  Bench press x 8-10×4
A2  Hardest ballistic push (laying ball throws or plyometric push up or deficit plyometric push up) x 8-10x 4 sets, rest 40 sec.
A3  Weighted back ext. w/ 3 sec. hold each time @ parallel x 10-12×4
Teams of 2:
40-30-20 abmat sit ups
**while partner drags a sled as many times as possible while your doing sit ups then switch
30-20-10 cal row
**while partner performs a famers walk continuously while your completing calories
20-10-5 cal bike
**while partner performs a heavy front loaded walk while you complete the calories