A. 5 sets: skill/strength alternating with partner
3-4 Skill based BMU>CTB>Pullup (as adv as possible)
8 Weighted Push ups (have partner place plate on back)
8 Heavy Goblet Squats (may increase weight)
rest while partner does round

*take 15 minutes*
You don’t have to speed through this

B. Alternate w/ partner for 20 minutes:
200m Run
5 Pullups
10 push ups
15 Air Squats

(incomplete rounds 200m counts as 4 reps, 1 rep every 50m)
Rx+ bring your vest (20/14)