FITNESS
In teams of two—
For time:
1600m run
•Partners alternate 400m runs.
-Into
20 rounds:
4 vertical ring rows
6 hanging leg raises
8 push-ups
10 air squats
•Partners alternate rounds.
-Into
1600m run
•Partners alternate 400m runs.

Training notes:
•P1 runs 400m, P2 runs 400m, etc. Then, partners alternate complete rounds of bodyweight movements until 20 rounds are completed. Then, partners run again.

Record time completed.

PERFORMANCE
In teams of two—
For time:
1600m run
•Partners alternate 400m runs.
-Into
20 rounds:
4 strict supinated chin-ups
8 toes-to-bar
12 push-ups
16 air squats
•Partners alternate rounds.
-Into
1600m run
•Partners alternate 400m runs.

Training notes:
•P1 runs 400m, P2 runs 400m, etc. Then, partners alternate complete rounds of bodyweight movements until 20 rounds are completed. Then, partners run again.

Record time completed.