4X8 @ 80%, quick up and down with no pause every set, rest 90 sec
Guests: Complete 4 sets of 6 reps at the heaviest weight that you can work up to.
In teams of 2 complete:
400m Plate Run 45/25#
*Both team members must complete the run together. All other work is done with one partner working resting and one partner rest.
**Strict 20 minute time limit.