Recommended Warm Up (15 Minutes):

400m Run

Ankle Rolls

Leg Swings

Calf Stretch

5 Inchworms + 2 Push Ups


For Time, With a Partner:

1 Mile Run (together)

100/80 Calorie Row or Bike

100 Shoulder to Overhead (155/105#)

Rest 3 Minutes

800m Run (together)

50/40 Calorie Row or Bike

50 Shoulder to Overhead (155/105#)


*This took teams anywhere between 25-40 minutes.  I would cap this workout at 40 minutes if need be!  Run together, share the rest of the work.  You CAN start the machine if you beat your partner back from the run.


Skill Work