400 meters jog
then...

General Warm-up:
Line Drills

Specific Warm-up:
2 Sets of...
Partner A - Step-ups (24/20)
Partner B- 10 Air Squats + 5 Goblet Squats (Warm-up weight)

Partner A does as many step-ups as possible while partner B completes his reps, then partners rotate.

Weight Test:
Each partner does a round of...
5 Goblet Squats (RX+ 70/53) (RX 53/35) (35/26)
10 step-ups (24/20)

25 min AMCAP - As Many Calories as Possible

Partner A - 3 sets of...
5 Goblet Squats (RX+ 70/53) (RX 53/35) (35/26)
10 Step-ups (24/20)

Partner B - Row/Bike for calories while partner A completes his round. Then, partners rotate.

Partners continue to rotate for 25 min. Total score is the amount of calories at the 25 min mark.