Bench Press
warm  7-7-7
work   7-7-7-7   4:00 clock for work sets
superset with either 10-15x Hip Extensions or 10-15x Back Extensions. Alternate after each work set. So athlete will have done 2 sets of each variety of extension by end of lifting.

15 minute AMRAP
3 person teams.
All athletes work at same time, each on a different exercise. Rotate exercises when the athlete rowing gets to 250m.

250m ROW
Max weighted Step Ups with 1 DB
Max 1 arm DB Push Press

Use a heavier DB than you would for a 2 arm Push Press