A. Floor Press- 3×10
To get the most out of this movement, pause at the bottom of each rep with your triceps in contact with the ground. The demo video does a good job explaining this.
Bent over barbell Row- 3×10
B. 4 Rounds for time:
Rest 2 minutes between rounds
Attack this as four max effort intervals, no pacing the first few rounds. Exit the side doors and stay along the white lines marking the car spaces for a true 400m run.
Video Floor Press demo: https://www.youtube.com/watch?v=0TcB1qQU0vw