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

200m run

20 dumbbell swings

10 pull ups

  • one person works at a time
  • FF1 will do the entire set (3 exercises) while FF2 rest
  • when FF1 is finished, switch and FF2 will complete the list
  • repeat pattern for 20 min
  • set a cone at 50m (65 walking paces) and use for run
  • guys use 50lb dumbbell and girls use 30
  • if you do not have dumbbells you may do ground to over head with either a 25-45lb plate or hose role
  • you ,may do jumping pull ups be be sure to do as many true pull ups as possible