| A. Groups of 3 – 30:00 |
| 200 Meter Sandbag Run |
| Farmer Carry around Box |
| *max Wallball (30/20) |
| **rotate after each run, score max WB |
| ***After every 3 rounds, all three will run a 400 together |
| B. NFT – 3 x 15 Reverse Hamstring Curl/Glute Bridge (control) |
| *2 plates, feet on turf, curl heals into glute bridge, return feet |