Place a cone @50m (65 walking paces)

Run to the cone and back for 5 min

rest 2 min

Run to the cone and back for 4 min

rest 1.5 min

Run to the cone and back for 3 min

rest 1 min

Run to the cone and back for 2 min

rest 5 min

In teams of 2, complete as many sets as possible in 10 min

5 burpees

5 dumbbell snatches (each arm)

5 hanging knee raises or toes to bar

  •  one FF goes at a time and will complete 1 whole set before the next FF goes
  • choose a challenging weight for dumbbell snatches
  • Sprint