400m run

Flow stretching (6-7 min)

Set up equipment, review movemnts

Practice round...each partner
10 WB
:15 sandbag bear hug hold
10 KBS
:15 sec plank
10 cals

Teams of 2

Part 1- 120 WB (20/14)
*partner 1 works while partner 2 does a sandbag bear hold (100/75)(75/50)

Part 2- 120 KBS (53/35)(35/26)
*partner 1 works while partner 2 holds a plank

Part 3- 120/100 cal row or 100/80 cal bike
*partner 1 works while partner 2 runs 100m

30 min cap