Warm up:
Three rounds
400 M run
10 GHD hip extensions
20 sit up rollovers
10 squatted pass throughs
Test:
2 shuttle runs
2 max watt rows
WOD - 20 min - with partner
400 m run with med ball overhead.
50 wall ball
50 sit ups
50 GHD hip ext
50 cal row
50 KB swings
*only one teammate works at a time. Split with teammate.