1. Warm up
2. Strength training:
Push jerk, 3-3-3-3-3
3. Partner workout; one person working, one resting, as a team complete alternating reps of:
Run, 200 m x 8 (yes that means 4 each)
Row, 200 m x 10
Run, 200 m x 8
The partner who is 'resting' has to hold a 20/14lb medball off the ground at all times whilst the other partner is 'working' - think of it as your relay baton.