Two Teams of Six:

Two 20-Minute Stations.

Station 1:  Run as many 400 meter runs as possible.  The team must run together for the first five minutes then can separate.  To equalize ability, stronger runners should carry something to slow down their pace during the first 5 minutes 

Station 2:  As Many Reps As Possible 

Tire Flips

Rope Slams

Rower (calories)

Slam Ball Over Shoulder

Box Jumps 

Wall Balls 


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