Teams of 3.
Cycle through the following movements for 30 minutes.
Travel about the length of the rope.
Aim for speed.
Rest as needed. You should feel fairly recovered by the next effort
-Hand over hand rope pull 0:12 at https://www.youtube.com/watch?v=WHbBPYileQ8
-Backward sled drag 0:49 at https://www.youtube.com/watch?v=WHbBPYileQ8 Stay in a seated position and keep shoulder blades retracted
-Walking lunge 1:05 at https://www.youtube.com/watch?v=WHbBPYileQ8
All three team members rotate through each movement before moving on to the next. Each team member tries to increase weight from the last attempt