Warm up:
200m Run
15 Scapular Push-ups
30 Back Ext
250m Row or 0.4 Bike
15 Scapular Pull-ups
30 PVC Good Mornings
250m Row or 0.4 Bike
15 Scapular Push-ups
15 V-ups
250m Row or 0.4 Bike
3 min clock
300m Row or 0.6 Bike
then max effort (unbroken) push press
rest in the remaining time
Repeat 2 more times
Score = total # push press