*only one person can carry the KB at a time. When you pass the KB onto your partner you must both stop and your partner must do 10 KB swings before you continue
300 double unders – 5 over/unders every trip on the rope
Block B Overhead plate carry 25/15kg (1 plate per pair)
*only one person can carry the plate at a time. Your arms must be fully locked out and extended while carrying the plate overhead. Before you pass the plate onto your partner you must stop where you are and place the plate on the ground before your partner lifts it above their head. DO NOT throw or drop the plates onto the ground
75 toes to bar – 10 Back to back squats every change or drop off the bar
400m Barbell carry 20kg/15 (1 barbell per pair)
*only one person can carry the barbell at a time. You must carry the barbell suitcase style with one hand. You cannot change hand to hand as you are carrying the barbell, you must instead pass the barbell onto your partner. Before you pass the barbell on you must do 6 lunges holding the barbell with one hand suitcase style.
50 burpee box jumps 24/20 – partner holds a handstand until change over
You will remain at each station for 10 minutes and perform the work required every minute on the minute. If you cannot complete the recommended work within each minute interval, perform as many rounds or reps as possible within the 10 minutes allocated to the station.
Some good tips on sprinting… note it does contain explicit language