4 x 400m run
Rest in between the 400m runs for the time takes to run each of the 400’s
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Run 800m
Each two men back partner up on a barbell. Each team is responsible for:
100 sumo deadlift high-pull, 75lb — switch partners every 10 reps. Every 20 reps:
Carry barbell 20 yards
10 partner handclap push-ups
At end of deadlifts, run to soccer field. First two 2-man teams form a 4-man team to do:
50 bar-facing burpees; two man jumping over bar at same time = 1 rep. Afterward do:
400m humvee run (two men on each bar, joined at shoulder with other two men on other bar)
Humvee run back to back door of field house.
Forward lunge with press (reps)
DB floor-to-ceiling (reps)
Tuck and jump with ball (time)
Leg extensions (reps)
DB rows (reps)
Over-the-creek jumps (time)
Bicep curl (reps)
Ball jog and pump (time)
Ball lying toe touches (reps)
Side-side twisters (time)
Lunge and punch (reps)
Suicides (time)