Warm-Up
Partner Warm-Up
P1: Row 200 (R1: just arms, R2: Just Legs, R3: Full Row)
P2: Plank Hold (R1: Center, R2: Left, R3: Right)

Mega Warm
6 Minute AMRAP
5 Burpees
20 Double Unders

Strength
Every 4 Minutes for 5 Rounds
a.5 Bench Press (31x1) (leave 2-3 reps in the tank)
b. ME clapping Push-Up

SPRANT
Row 8 x 15 sec Sprint @ 100%, rest 90 sec
Rest 4 min b/w sets 4 & 5