1. Rowing for 5 minutes (10 calories per person before the change).
  2. Bench press for 5 minutes (men 30 kg barbell, women 15 kg barbell).
  3. Draw a rope with a plate 10 meters, 5 minutes (men 20 kg, women 15 kg), 10 meters per person at each turn. Full-length repetitions are taken into account; half-way draws do not count.
  4. Squats with barbell until touching the ball (men 25 kg barbell, women 15 kg barbell), 10 reps per person at each turn.
  5. Wall ball (men 12 kg, women 6kg), 10 reps per person before the change. 


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