Sumo Deadlift
5 x 3-5 rest 3-5 mins (Male)
5 x 4-6 rest 3-5 mins (Female)

Team Workout:
Row 200m
6 Handstand Push-up

Athlete 1 rows 200m then moves immediately to the Handstand Push Up.
Upon completing the Handstand Push Up athlete 2 begins rowing.