In teams of 2 complete the following

400m run together

right into

5 min of dumbbell swings (alternating)

rest 2 min

5 min of dumbbell snatches (alternating)

rest 2 min

5 min of dumbbell goblet squats (alternating)

rest 2 min

5 min of hanging knee raises

right into a 400m run

  • each FF will run together but split reps for the 5 min sets
  • set a cone @50m (65 walking paces) run to it and back 4x for 400m run
  • for 5 min sets, sprint through it
  • example: FF1 does 30 dumbbell swings then FF 2 does 30… keep up pace for 5 min
  • use 30-50lb dumbbell