Three sets of:

1-1-2 Dumbbell Bench Press x 8 reps

Single-Arm Dumbbell Row x 8-10 reps each-row the DB to your hip,

then

Teams of 2

3 Rounds

30 yard Sled Push

0-1-2-3-4-5-4-3-2-1

(45/25) *partner 1 holds plank till partner 2 is done with sled push

(Continue adding 1 plate (45/25) until 5 plates then go back down to 1 (Thats one round). New round starts with a empty sled)