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Warmup: 400 M Run or 500 M Row, Shoulder/squat prep for the burpees, dumbbells and OH lunges...
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For time:
20 Calorie Row
30 Burpees
30 Dumbbell Ground to Overhead 45/25
30 Toe 2 Bar
100 Ft Overhead Walking Lunge w/plate overhead 45/25
50 Ft Sprint
This can be done individually or as a team and obviously the load for the dumbbell G to OH and the OH Lunge can be scaled as necessary.
If done individually...obviously you just perform the set tasks. If done as a team, you can't start the next station until your partner has completed that station and moved on to the next.
Many can go at once on this...so...come at any time you like.
See you all in the morning.