In pairs, complete for time:
Run, 400m
50 Back Squats, 60/40 kg
100 Push-ups
Run, 400m
35 Back Squats, 60/40 kg
70 Push-ups
Run, 400m
20 Back Squats, 60/40 kg
40 Push-ups
Run, 400m
*always run together. break up the reps however you like, One person at one time.
Overload
Superset GHD sit up and back extension
15-15-15