Started off with a unique warm up
2 mins running in place
10 yard lunge forward
10 yeard reverse lunge
120 yard shuttle sprint
30/30 forward reverse shuttle sprints
1 min of various stretching.
3-1/4 mile run... 3-4 min rest in between. I took thier first lap time and required them to run the next two laps within 30 seconds of it. gave them enough rest in between to catch their breath.
Tire pushfight.
I took the light tire and stood it up. one person on each side. they do a 1 min "fight" pushing back and forth as to not let the tire hit the ground.
2 sets of that and they were done.
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