400m walking lunge (15 min cap)
Scaling as follows: Rx = one person lunges the whole way. Only do Rx if you have done this at least once without feeling wrecked.
If Rx is too much or IF THIS IS THE FIRST TIME YOU HAVE DONE THE 400M WALKING LUNGE, then Partner up! One partner lunges till needing a break, then next partner picks up where last partner left off. Repeat until 400m is completed
-Jog 800m. Conversational pace. This is not for time. this is just continuous motion to flush the legs and recalibrate things.