In teams of 2, complete as many sets as possible in 20 min
200m run
20 dumbbell snatches (10 each side)
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 – modify if needed
- if you do not have dumbbells you may do (20)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