In teams of 2, complete as many sets as possible in 20 min

FF1 – 200m run with object

FF2 – 5 dumbbell thrusters, 6 pull ups, 7 box jumps

  • FF1 will run with an object (foam bucket, hose roll…) while FF2 performs the movements
  • FF2 will do as many sets as possible until FF1 gets back
  • FF2 will start on dumbbell thrusters again if finished before FF1 gets back
  • When FF1 gets back, switch
  • When you get back from the run, pick up where you left off in the movements
  • Repeat pattern for 20 min
  • Place a cone @50m (65 walking paces) for the run and run to it and back 2x
  • Choose a challenging weight for the thrusters