200 m run

10 x leg swings

25 m high knees

25 m butt kicks

10 x inchworm w/ Push up



* if there is no partner then and only then do half the reps in each round)


For time with a partner
4 Rounds
400m Run (Together)
50 KBS ( while partner holds  kettle bell in a goblet squat ) 53/35

4 Rounds
300 m Run (Together)
50 SIT UPS(While partner holds a Push Up plank)

4 Rounds
200 m  Run (Together)
50 YD Sled Pull x 4 (Alternate 25’s until you each have walked it 4 times)
*NO rest between sets of 4 rounds! Wanted to go longer today and move for a while.

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