Team of 3
400 Meter Run (together)
90 DB Box Step Overs (24/20 box) (50/35 dumbells x2)
90 DB Overhead Squats (single arm) (scale = hold on shoulder)
400 Meter Run (together)
30 Lungesters (95/65 barbell)
400 Meter Run (together)
60 DB Box Step Overs
60 DB OH Squats
400 Meter Run (together)
1 Work, 2 Rest
Lungester= 1 Rt leg rev lunge + 1 Lt leg rev lunge + 1 thruster
* If working as a pair, cut reps by 1/3, but not the runs. 1 work, 1 rest.
** If working alone, cut reps by 2/3, but not the runs. No rest.