In teams of three:

Run 650m (from JAFH around south soccer goal, north goal and back to JAFH) – stay together as a team. Then …

Men: Three sets of 10 reps each of:
Ground-to-overhead, 75lb; knees-to-elbows; box jumps, 24″; kettlebell swings; wallballs, 20lb

Women: Three sets of 10 reps each of:
Push press, 45lb; Russian twists, 15lb; kettlebell swings; walking lunges

Finish with another run as a team

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