2 Minutes each of / or reps:

• Row, 20-30 calories
• Barbell Push Presses, 30-40 reps
• Pull Ups, 20-30 reps

Section 1

Ab Work: Core / Hollow

• Learned hollow position on floor
• Superman Roll
• Ab Pyramid Exercise

Section 2

Team Work: Score = Total Time for Team to Complete

• Distance = 1,600 meters
• Load = 10,000 pounds overhead

Each two person team was to complete the total work above between them: calculate and record weight / reps /distance per person prior to start. Weight was from below waist to anyway overhead; distance could be run or row or a combo of the two. Work could be divided any way the team chose, just done so in advance of start.