Press strength testing + aerobic couplet + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc good mornings
2-3 sub-maximal standing broad jumps
+
10:00 to build to a bench press triple
+
4 rounds for time w/20:00 cap:
400m run (or 800′ shuttle run – 16 x 25′ out & back)
400m row (or ski erg or 800m bike erg or .5 mile Echo Bike)
+
3-5 sets:
:30/side plank
OR
mobility work