Fitness
In teams of two —
15 min – partners alternate rounds:
200m run
12 KB swings
6 DB push presses (moderately tough)
+
(Rest 5 min)
+
15 min min – partners switch as needed:
800m run (done in 200m increments)
48 KB swings
24 DB push presses

Performance
In teams of two —
15 min – partners alternate rounds:
200m run
12 KB swings (53/35)
6 handstand push-ups
+
(Rest 5 min)
+
15 min min – partners switch as needed:
800m run (done in 200m increments)
48 KB swings (53/35)
24 handstand push-ups