10 min of practice:
HS Walks and/or Rope Climbs
Sc: Work on kicking up to the wall, plank holds
and/or Foot position on ropes, rope lowers
*GET BETTER AT ONE THING!*
In teams of two, complete as many rounds as possible in 30 minutes of:
400 Meter Run
30 Hang KB Snatches 53/35 (switch every 5 reps)
30 Box Jumps (24/20″)
Sc: Abmat sit-ups; Step-ups
Team members will alternate tasks, with only one member working at any one time.
Thus, Partner A will run 400 meters, Partner B will perform 30 KB Hang Snatches, Partner A will perform 30 Box Jumps, and Partner B will run 400 meters – and so on for 30 minutes.