w/ a partner:
400m run & burpee pull up
butcher sprint & 20/14 wall ball shots
500m row & 135/95 gto
800 mile run
one person does the 400m run, butcher sprint and 500m row while partner does burpee pull up, wall balls, gto. person doing the 400m run, butcher sprint, 500m row dictates time for partner to perform amrap of wall burpee/wall balls/gto. when person is done completed the 500m row, partners then switch roles. to finish, they run the 800m together as a time. score is both time & total reps.
400m run & burpee pull up
butcher sprint & 20/14 wall ball shots
500m row & 135/95 gto
800 mile run
one person does the 400m run, butcher sprint and 500m row while partner does burpee pull up, wall balls, gto. person doing the 400m run, butcher sprint, 500m row dictates time for partner to perform amrap of wall burpee/wall balls/gto. when person is done completed the 500m row, partners then switch roles. to finish, they run the 800m together as a time. score is both time & total reps.
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