Part A:

10 sets – every 90 seconds (15 min total)

2 Back squat – Heavy
4 high seated box jumps/ broad jumps

* sets 1-5 = same weight, then add 10% for 6-10
* rest 60-90 seconds between sets

Part B:

In pairs complete in 20 mins

Row 750M
40M Slam ball/KB carry in front rack
Row 500M
60M Slam ball/ KB carry in front rack
Row 250M
80M Slam ball/ KB carry in front rack
Run 250M
60M KB/ DB O/H carry
Run 500M
40M KB/ DB O/H carry
Run 1000M
60M KB/DB O/H carry

* only one person working at a time, except for run together