Intervals (ABABAB)

Alpha+Beta x 3, 3 min rests

Teams of 2, you-go-I-go:

Alpha:
1 min max rep pullups (you go 1 rep, I go 1 rep alternating; if strong then keep hanging all minute)
400 m run

• 3 min rest

Beta:
1 min max rep pushups (you go, I go; scale up to ring Pushups if needed)
400 m run

• 3 min rest