Warmup
PVC Warmup
10 sets of:
10 second lunge on each side
1 squat
1 standing long jump
Teams of three accomplish the following work in order:
run 800 m
AMRAP 1 minute of squats (1 team member works at a time--this takes three minutes because each athlete does a full minute of work)
run 400 m
AMRAP 1 minute of thrusters with a 45 pound bar
run 400 m
AMRAP 1 minute of push press with a 45 pound bar
run 400 m
AMRAP 1 minute 20' box jumps
run 400m
AMRAP 1 minute of HR pushups
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