Warmup:

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.

Workout:

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