50 feet of each:
Jog x 2
Skipping high knees
Lateral shuffle/direction
Toy soldiers
Samson lunges (10 lunges then jog)
Crawling Spiderman lunges (10 lunges then jog)
Bear crawl
Bunny hop
Broad jump (5 jumps then jog)
Burpee broad jump (5 jumps then jog)

1 set:
10 standing calf raises/leg
:30 band pull-aparts

- RX -
For time:
400-m run
18 Syncro TTB
400-m run
15 Syncro TTB
400-m run
12 Syncro TTB

400-m run

9 Syncro TTB

400-m run

6 Syncro TTB

- INTERMEDIATE -
5 rounds for time:
400-m run
9 Syncro TTB

- BEGINNER -
4 rounds for time:
400-m run
12 Syncro Situps

For time:
400-m run
18 double-dumbbell devils presses (35/50 lb)
400-m run
15 double-dumbbell devils presses
400-m run
12 double-dumbbell devils presses
- Partners run together and share devils presses as needed.

10 sets:
Sled push (75 ft)
Sled pull (75 ft)
- Add 50/90 lb to the sled.
- Rest 1:00 between sets.

- Add a rope or a ring + strap to the sled to pull it and then keep the rope or ring on the sled while you push. The pull should be a backpedal, not an over-the-shoulder drag.
- Feel free to add additional load to the sled as long as you can keep moving.

Accumulate:
:30 banded overhead stretch/side
:30 bent-arm pec stretch/side