Warm up

400 meter run

With a partner complete

2 sets of

20 Med ball squat and tosses

20 Hip tosses

20 Seated Med ball toss with feet off ground

20 Burpee with Med ball and toss to Partner

Strength/Skill

In teams of two

Complete 6

1 Partner planks

1 Partner does 15 hanging strict leg raises

Training (Met-con)

In teams of two complete the following for time

800 Meter run

100 Thrusters (95/65lbs)

100 Russian twist with Med ball (20/14)

800 Meter run

Only 1 Partner works at a time

Scale/ Level 1 Options

Scale load on Thrusters

scale barbell Thrusters with Kettle-bell Thrusters