Wall ball relay:
Partner up and line up on the outside turf with a wall ball. 20/14
1st ptnr runs with wall ball to opposite side of turf and drops ball and does 10 air squats and returns. 2nd ptnr runs to WB and brings it back to starting line and does 10 air squats. Repeat this pattern doing 10 pushups, 10 V-ups, 10 lunges for each relay for 3 rounds.
80 Double Unders
80 Air Squats
800 Meter Run
40 Russian Kettlebell Swings (32/20)
40/30 cal row
400 Meter Sandbag Run (blue/red)
20 sandbag over shoulder
20 Burpee box jumps
200 m run
10 box jump pushes (each length = one rep) on outside turf, yellow to yellow.
10pullups/TTB, (1 PU+1 TTB=1 rep.)
100 m run