1 mile Run 75 Air Squats 75 Russian Twists 74 Medicine Ball Lunges (20/14 lb) 800 meter run 50 Air Squats 50 Russian Twists 50 Medicine Ball Lunges (20/14 lb) 400 meter Run 25 Air Squats 25 Russian Twists 25 Medicine Ball Lunges (20/14 lb)
Then, 2 Rounds of: 10 Burpees 25 meter Bear Crawl 25 meter Crab Walk
For Time
25 Burpees 400 meter Run (20/14 lb Medicine Ball) 25 Weighted Pull-Ups (20/15 lb Dumbbell) 400 meter Run (20/14 lb Medicine Ball) 25 Handstand Push-Ups 400 meter Run (20/14 lb Medicine Ball) 25 Chest-to-Bar Pull-Ups 400 meter Run (20/14 lb medicine ball) 25 Burpees
For Time (with a Partner)
800 meter Medicine Ball Run (30/20 lb, together with one med-ball) 30 Burpees 30 Jumping Lunges 30 Air Squats 30 Mountain Climbers 3 minute Plank Hold 800 meter Medicine Ball Run (30/20 lb, together with one med-ball)
One person works while the other partner holds the medicine ball overhead. If the ball touches the ground, then both athletes must perform 10 Burpees.