200 meter Run 50 meter Farmers Walk (2x35/25 lb sandbag) 10 Burpees 10 meter Bear Crawl (forward and backwards) 400 meter Run 100 meter Farmers Walk (2x35/25 lb sandbag, each hand) 20 Burpees 20 meter Bear Crawl (forward and backwards) 600 meter Run 150 meter Farmers Walk (2x35/25 lb sandbag, each hand) 30 Burpees 30 meter Bear Crawl (forward and backwards)
Wear a weight vest (20/14 lb) (except during the run)
1 mile Run 40 Box Jump Overs (24/20 in) 800 meter Run 30 Clean-and-Jerks (60/40 kg) 400 meter Run 20 Snatches (40/30 kg) 200 meter Run 10 Thrusters (40/30 kg)
20 Burpees 40 Lunges 400 meter Run 20 Burpees 40 Lunges 400 meter Run 20 Burpees 40 Lunges 400 meter Run 20 Burpees 40 Lunges 400 meter Run 20 Burpees 40 Lunges