Round 1 PARTNER
0-8 Minutes with a partner
run 1 mile switching every 200 meters

(Scaled is run every 100 Meters)

Round 2 NO PARTNER
Minutes 8-18
50 DB Devil Press 45/30

( scaled is 25 Devil Press, reduce weight )

Round 3 PARTNER Workout
2 rounds:
22-40 minutes
100 calorie Row
75 Plate OH walking Lunges 55/35
50 TTB
25 DB Front Squats 45/30

Scaled is : 2 rounds
75 calorie Row
50 Lunges
50 Knee Raises
10 DB Front Squats

CORE and Stretch